BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10 Leg Swings Insdie/Out

10 Alt. Samson Lunges

10 Scap Push-Ups

Into…

1 ROUND

200m Run

10 Calf Raises/10 Tip Raises

10/10 Split Squats

10 Pushup

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

15 Hand Release Push-Ups

30 Walking Lunges

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

15 Push-Ups

30 Walking Lunges

(Score is Rounds + Reps)

Finisher – All

3 SETS (No Measure)

12-15 DB Reverse Fly

12-15 DB Floor Press

Max Rep Banded Tricep Pulldown

-Rest As Needed b/t Sets-

(No Measure)