BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row/Run/Bike (increase pace every :30)

Into…

2 ROUNDS*

10 Romanian Deadlift

8 Hang Muscle Cleans

6 Front Squats

4 Strict Press

2 Push Press

*Can use a Barbell or DBs

Strength

Metcon (Weight)

5 SETS*

1 Power Clean

+

2 Front Squats

+

1 Jerk

*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.

(Score is Load)
Strength — for newer or deconditioned athletes, we can increase the volume to 2-3 Power Cleans + 2-4 Front Squats + 2-3 Split/Push Jerks. Keep the load lighter to allow you practice each movement.

Strength — for any athletes that cannot pull off the floor, we can sub a Front Squat or Back Squat + 2-3 Jerks (athlete’s choice).

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Options:

*Reps, Loading, Volume*…

Workout — athletes should be able to hold onto the barbell unbroken for 5-7 reps with the weight you choose- scale accordingly.

*Movement Adjustments*…

Workout — for any athlete that cannot pull off the floor, we can sub Hang Squat Clean or 2 Front Squats + 1 Jerk for every Clean & Jerk. For an athlete that cannot go overhead we can sub a Power Clean + Front Squat for every Clean & Jerk.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Slow Bike, Walk, or Row

1:00 Foam Rolling IT Band (L)

1:00 Foam Rolling Inside Thigh (L)

1:00 Foam Rolling IT Band (R)

1:00 Foam Rolling Inside Thigh (R)

(No Measure)