BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
CHIPPER STYLE WARM UP
Complete in Order…
500m Row (2:00 Bike/Run/Jump Rope)
25 Up-Downs
25 DB Push Press (Light)
50 Mountain Climbers
25 Step-ups
25 KB Swings (Light)
500m Row (2:00 Bike/Run/Jump Rope)
Workout
“G.I. JANE” (Time)
FOR TIME
100 Burpee Pull-ups
(Score is Time)
Options:
*Reps, Loading, Volume*…
Burpee Pull-Ups — we can scale the volume down to complete in sets of 10-20 at a time.
*Movement Adjustments*…
Burpee Pull-ups — If athletes cannot push off the ground modify Burpees to Up-Downs. If athletes cannot perform a Pull-up you can Jumping Pull-ups instead.