BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
MOBILITY FLOW
1 ROUND
5 Inch Worm to Up-Dog
5/5 Groiners + Twist
:30/:30 Child’s Pose
5/5 Cat-Cow
5/5 Moose Antlers
:30 Bottom of the Squat Hold
Into…
2 ROUNDS
6 Lateral Box Step-Overs
8 Up/Down into Down Dog
10/10 DB Deadlift
Into…
2 ROUNDS
6 Half Box Jumps or Step-Ups
5 Strict Burpees
:45/:45 Suitcase Hold
Workout – Performance
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
100m DB Suitcase Carry (50/35)**
8 Box Jump Overs or Lateral Box Step-Overs (24/20)
6 Burpees or Up-Downs
-Rest 1:00 b/t Sets-
*Start at the beginning of each AMRAP.
**Switch hands as needed.
(Score is Lowest Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
100m DB Suitcase Carry (35/20)**
8 Box Jump Overs or Lateral Box Step-Overs (20)
6 Burpees or Up-Downs
-Rest 1:00 b/t Sets-
*Start at the beginning of each AMRAP.
**Switch hands as needed.
(Score is Lowest Rounds + Reps)
KB DB: (15/10)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
200m DB Suitcase Carry
30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)
30 Burpees or Up-Downs
*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.
(Score is Rounds + Reps)
Optional Murph Prep – All
WEEK 4/ DAY 2
No additional prep today! Workout as normal the remainder of the week. Do not do anything too crazy Saturday or Sunday leading into Memorial Day Murph! The prep is done.