BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP
2:00 Row
30 Mountain Climbers
20 Shoulder Taps
10 Alt. Groiner + Twist
10 Cossack Squats
5 Squat Inch Worms + Push-Ups
10 BB Elbow Punches
5 BB OH Press + :10 OH Hold
Into…
SPECIFIC WARM-UP
3 ROUNDS
:40 Row
6 Up-Downs
8 Reps of Thruster Prep*
*R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster
Strength – All
Thruster (ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Thruster
)
(Score is Weight)
Workout of the Week – Performance
“MYMC 23.3” (Time)
3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar
*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.
(Score is Time)
KG BB: (42.5/30)
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. This week and next week athletes will see (2) past MYMC workouts. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.
Workout of the Week – Fitness
“MYMC 23.3 (FITNESS)” (Time)
3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (65/45)*
15 Up-Down Over Bar
*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.
(Score is Time)
KG BB: (30/20)
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. This week and next week athletes will see (2) past MYMC workouts. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.
Partner Workout Option
IN TEAMS OF 2… (Distance)
AMRAP x 12 MINUTES
8 Thrusters (Athlete Choice)
8 Up-Downs Over Bar
*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.
(Score it Total Meters)
Optional Cool Down – All
FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
1:00 Childs Pose
5/5 Half Kneeling Weighted Hip Shift*
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.
(No Measure)