BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Cal Bike or 2:00 Run, Bike or Row

-Into-

3 ROUNDS

7/7 Single Arm DB High Pulls

7/7 Single Arm DB Strict Press

25’/25’ Single Arm Overhead DB Walk

-Dumbbells away and barbells come out-

SPECIFIC WARM-UP

1 ROUND

10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top

10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs

1 ROUND

10 Push Press

10 Glute Bridges

1 ROUND

10 BB Push Press w/ (:01) Pause at the top

10 Up Downs

Workout

Metcon (Time)

FOR TIME

100 Push Press (135/95)|(95/65)*

*Every time you break 10 Up-Downs

(Score is Time)
Options:

*Reps, Loading, Volume*…

Push Press — Newer athletes will need a reduction in overall volume for the workout. Bring that number down to 60-70-80 etc. depending on ability. Loading should be light enough to cycle sets up to 10.

*Movement Adjustments*…

Push Press — If unable to press a bar overhead today, take it to the floor and go DB Floor Presses.

Up-Down — Elevate where the hands go for athletes unable to make it to the floor or jump up from the floor. Scale to a step back, step up type Up-Down.