BayWay CrossFit – CrossFit


Warm-up (No Measure)

1 ROUND (5:00 Cap)

:30 Wall Sit

:15/:15 Doorway Stretch (L/R)

:30 Reverse Plank

:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)

10 Jumping Air Squats

10 Scap Push Ups

10 Kip Swings


Metcon (Time)


10 Rounds of “CINDY”*

Immediately into…



Thrusters (95/65)|(65/45)

Toes to Bar

*1 Round of “CINDY” is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Time)

*Reps, Loading, Volume*…

Athletes unable to complete 10 Rounds of Cindy in under 10:00 should turn this first part into a 10:00 AMRAP.

For your the athletes that may struggle with TTB Fran, consider lowering the reps of the gymnastics. For example, 21-15-9 Thrusters 15-12-9 TTB.

*Movement Adjustments*…

Pull Ups — Jumping Pull Ups for a dynamic pull and a good mod if you have some low hanging doorway or tree branch. Ring rows or bent over rows can also serve as a replacement.

Push Ups — Elevate the surface the athlete pushes from by using a low bar on the rig or a box.

Air Squat — Try to keep the movement intact while lowering the ROM for athletes unable to squat below parallel for the purpose of moving pain free.

TTB — V ups or tuck ups on the floor, Hanging Knee Raises or Kipping Knees to Chest on the bar.

Thruster — If unable to go OH, stick with FS. If unable to squat below parallel, aim for Push Presses. For athletes with wrist pain during a Thruster, give DB Thrusters a try to keep the wrist neutral. Basically hold anything in the front part of you and then press it overhead after you squat.

Cool Down

Warm-up (No Measure)


8:00 Flow Stretching…

Recommended Flow:

Cobra Stretch

Dragon Stretch (L)

Dragon Stretch (R)

Saddle Stretch w/ Arm Cross (L)

Saddle Stretch w/ Arm Cross (R)

Seated Forward Fold

Rebound Recovery

(No Measure)

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