BayWay CrossFit – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

5 Cat Cows

5/5 Moose Antlers

:20 Superman

10 Alt. Deadbug

10 Bodyweight Good Mornings

Into…

2 ROUNDS

7/5 Cal Bike

5 Clean DL + 5 Hang Muscle Clean

Into…

5 BB Good Morning

5 Clean Deadlift

5 Hang Jump Shrug

5 High Hang Power Clean

5 Hang Power Clean

Strength – All

EVERY 2:00 x 5 SETS* (Weight)

3 Deadlifts

+

2 Hang Power Cleans

*Start Light and build slightly past workout weight.

(Score is Weight)

Workout – Performance

3 Rounds For Time: (Time)

12/10 Cal Bike

8 Deadlifts (205/145)

3 Hang Power Cleans

(Score is Rounds + Reps)

Workout – Fitness

3 Rounds For Time: (Time)

10/8 Cal Bike

8 Deadlifts (155/105)

3 Hang Power Cleans

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

:30/:30 Half Pigeon or Figure 4 Stretch

15 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)