BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Toe Touch Jumping Jacks

20 Alt. Mountain Climbers

20 Alt. Shoulder Taps

10 Alt. Step Ups

5 Air Squats + 5 Jumping Squats

into…

2 ROUNDS

6 Box Jumps

6 Sit-Ups

6 Push-Ups

6 Hang Muscle Clean

6 OH Press*

*2nd Round perform from behind the neck

Workout – Performance

AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

9 Back Squats (155/105)

15 Ring Dips

21 Box Jumps (24/20)

27 Sit-Ups

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

9 Back Squats (115/75)

12 Box Dips

15 Box Jumps (20)

21 Sit-Ups

(Score is Rounds + Reps)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Scorpions

1:00 Olympic Wall Stretch

:45/:45 Piked Calf Stretch

-Rest as Needed b/t Sets-

(No Measure)