BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 SETS
8 Alt. Lunges
8 Scap Pull-Ups
4/4 Single Arm Ring Row
8 Barbell Strict Press
Into…
1 SETS
8 DB Goblet Alt. Lunges
8 Scap Push-Ups
4-6 Strict Pull-Ups or 8 Ring Rows
8 Barbell Push Press
Strength – All
Push Jerk (Build to a 5-Rep Moderate Push Jerk
)
(Score is Weight)
Workout – Performance
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)
2-4-6-and so on…*
Shoulder to Overhead (115/75)
DB Goblet Alt. Lunges (50/35)
*Complete 1 Rope Climb after each full round.
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)
2-4-6-and so on…*
Shoulder to Overhead (75/55)
DB Goblet Alt. Lunges (35/20)
*3 Strict Pull-Ups after each full round.
(Score is Rounds + Reps)
Optional Cool Down – All
3 SETS FOR QUALITY (No Measure)
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)