BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
1:00 Row (EZ)
10 Alt. Groiners
8 Push-Up to Pike
6 Box Step-Overs
Into…
1 ROUND
1:00 Row (Moderate)
10 Med Ball Front Squats
8 Up-Downs
6 Box Jump-Overs
Into…
1 ROUND
1:00 Row (Workout Pace)
10 Med Ball Thrusters
8 Burpee
6 Box Jump-Overs
MID-YEAR CHALLENGE 24.3 (PERFORMANCE)
“THE DESCENT (PERFORMANCE)” (Time)
5 ROUNDS FOR TIME
20/15 Cal Row
50 Wall Balls (20/14)*
10 Burpee Box Jump Overs (24/20)
*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
(Score is Time)
MID-YEAR CHALLENGE 24.3 (FITNESS)
“THE DESCENT (FITNESS)” (Time)
5 ROUNDS FOR TIME
15/12 Cal Row
50 Wall Balls (14/10)*
10 Burpee Box Jump Overs (20)
*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
(Score is Time)
Finisher – All
2-3 SETS (No Measure)
8-12 strict pull-ups or ring rows
15 kb upright rows
15 kb crush curls
-Rest As Needed b/t Sets-
(No Measure)