BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Slow Good Mornings (Body or Barbell)
10/10 Single Leg Glute Bridge
6/6 Split Squats
10 Scap Push-Up
Into…
2 ROUNDS
10 Barbell RDL
10 Box Step-Ups
5 Push-Up to Pike
Into…
1 ROUND
10 Slow Barbell Deadlift
10 Box Jumps
3 Kick-Up to Wall with :10 Hold*
*Option for :15-:20 Pike Hold
Strength – All
EMOM x 10 MINUTES (Weight)
MIN 1 – 5 Deadlifts*
MIN 2 – 3-5 Strict Presses**
*Start Light and up to and past Workout Weight.
**Strict Pressing Options…
DB Strict Press
Pike Push-Up
Handstand Push-Up
(Score is Weight)
Workout – Performance
3 ROUNDS FOR TIME (Time)
21 Deadlifts (225/155)
15 Box Jumps (24/20)
9 Handstand Push-Ups
(Score is Time)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
21 Deadlifts (155/105)
15 Box Jumps (20)
9 DB Push Press (35/20)
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)