BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 SET

12 Calf/Tib Raise

10 Push-Ups to Pike

7/7 Staggered Stance Good Morning

10 Alt. Deadbug

Into…

1 SET

60 Single Unders

:20 Top of Ring Support Hold

10 Barbell RDL

:30 Tuck Hold

Into…

1 SET

35 Double Unders or 60 Single Unders

:20 Bottom of the Ring Support

10 Deadlifts

:30 Hollow Hold

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3-5 Deadlifts*

MIN 2 – 3-5 Dips**

*Start Light and build past workout weight.

**Option for Bench, Box, or Rings.

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

35 Double Unders

10 Deadlifts (225/155)

35 Double Unders

15 Ring Dips

35 Double Unders

20 V-Ups

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

60 Single Unders

10 Deadlifts (155/105)

60 Single Unders

15 Dips*

60 Single Unders

20 Tuck-Ups

*Option for Bench or Box

(Score is Rounds + Reps)

Optional Murph Prep – All

WEEK 3/ DAY 1 (No Measure)

CONDITIONING

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run

*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!

(No Measure)

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :30 Max Pull-Ups

MIN 2 – :30 Max Push-Ups

MIN 3 – :30 Max Air Squats

*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.

(No Measure)