BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
LINE DRILL WARM-UP*
Alt. Knee Hug Stretch
Alt. Hamstring Sweep
Toe Walk
Heel Walk
Karaoke
*25ft out and back / each
Into…
3 ROUNDS
100m Run
4 Alt. Groiner w/ Thoracic Twist
4 “Slow” Air Squats + 4 Jumping Air Squats
8 Alt. Elbow Punches
Strength – All
Back Squat (5-4-3-2-1*)
*Start Moderate and build to Heavy.
(Score is Weight)
Workout of the Week – Performance
“DAD TO THE BONE (PERFORMANCE)” (Time)
FOR TIME
800m Run
40 Back Squats (155/105)*
800m Run
*Bar must come from the floor.
(Score is Time)
KG BB: (70/47.5)
Workout of the Week – Fitness
“DAD TO THE BONE (FITNESS)” (Time)
FOR TIME
800m Run
40 Back Squats (115/75)*
800m Run
*Bar must come from the floor.
(Score is Time)
KG BB: (52.5/35)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
AMRAP x 12 MINUTES*
Max Back Squats (Athlete Choice)
*P1 completes a 200m Run while P2 completes Max Back Squats. Once P1 is back, partners switch. Bar must come from the floor.
(Score is Total Reps of Back Squats)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)