BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP
1 ROUND
2:00 Cardio
30 Bicycle Crunches
20 Slow Shoulder Taps
10/10 DB Curl + Press
Into…
SPECIFIC WARM-UP
1-2 ROUNDS
7/7 DB Hang Snatch
:10 Top of Ring Hold
:10 Bottom of Ring Hold
5 Push-Ups
7 Sit-Ups
Workout – All
EMOM x 30 MINUTES (AMRAP – Reps)
MIN 1&2 – Cardio Choice*
MIN 3 – 10-15 Strict Dips**
MIN 4 – 10/10 DB Hang Power Snatch (Athlete Choice)
MIN 5 – Max Sit-Ups
MIN 6 – Rest
*Moderate Pace, Nasal Breathing Only.
**Option for Bench or Rings.
(Score is Total Sit-Ups)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)