BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
6 Alt. 90-90 Hip Rotations
6 Air Squats to Med. Ball
6 Scap Pull-Ups + 6 Kip Swings
12 Alt. Step Overs
Into…
1 ROUND
6 Cat/Cows
6 Med. Ball Thrusters
6 Bigger/Dynamic Kip Swings
12 Low Landing Box Jumps*
Into…
1 ROUND
6/6 Moose Antlers
15 Wall Balls
6 Toes to Bar/Something
12 Box Jump Overs
*Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over.
Strength – All
EMOM x 6 MINUTES (Weight)
1 Power Clean
+
1 Front Squat
+
1 Hang Clean*
*Option for Power or Squat. Start Light and build slightly past Workout Weight.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
100 Wall Balls (20/14)
80 Box Jump Overs (24/20)
60 Toes to Bar
40 Power Cleans (135/95)
20 Front Squats
(Score is Time)
KG WB: (9/6)
KG BB: (60/42.5)
Workout – Fitness
FOR TIME (Time)
100 Wall Balls (14/10)
80 Box Jump Overs (20)
60 Knees to Chest
40 Power Cleans (95/65)
20 Front Squats
(Score is Time)
KG WB: (6/5)
KG BB: (42.5/30)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
10 SLOW Alt. Scorpions
10 Alt. 90-90 Hip Rotations
:45/:45 Piked Calf Stretch
-Rest as Needed b/t Sets-
(No Measure)