BayWay CrossFit – CrossFit
Warm-up (No Measure)
20 Cal Bike or 2:00 Run, Bike or Row
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-
10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top
10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs
10 Push Press
10 Glute Bridges
10 BB Push Press w/ (:01) Pause at the top
10 Up Downs
100 Push Press (135/95)|(95/65)*
*Every time you break 10 Up-Downs
(Score is Time)
*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.
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.