BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
4 PVC Passes
4 Below Knee Muscle Snatch
4 Behind Neck Push Press
4 Up-Down Over Bar
10 Band Pull Aparts
-then-
2 Mins Each:
Couch Stretch
Forward Fold
Upright Hold Lat Stretch
-then-
Workout up to workout weight and practice moving barbell well as well as burpee practice.
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes