BayWay CrossFit – CrossFit
Extended Warm-up
Warm-up (No Measure)
3 SETS
50′ Slow Table-Top Bear Crawl (aka Quadruped)*
*5 Strict-Up Downs after each set.
1 Rep of Strict Up-Down is…
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up
(No Measure)
Metcon
Metcon (Time)
4 rounds
20 Slam Ball 40/20
20 DB Suitcase Lunge
25/20 Cal Bike
-Rest 2:00 b/t Sets-
RX: 35/20
RX+: 50/35
*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.