BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

:30 Bike Legs Only

:30 Arms Only

1:00 Bike (Arms and Legs)

Into…

2 ROUNDS

30 Single Unders

20 Glute Bridges

10 Calf Raises + 10 Tib Raises

10 Bodyweight Good Mornings

Into…

2 ROUNDS (Time Permitting)

:30 Double Under practice

:20 Hard Bike Effort*

10 Alt. Deadbugs

5/5 KB Crossbody KB RDL

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

40/30 Cal Bike

40 Russian KB Swings (70/53)

80 Double Unders

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

30/25 Cal Bike

40 Russian KB Swings (53/35)

160 Single Unders

(Score is Rounds + Reps)