BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
10/10 Leg Swings (Front/ Back)
10/10 Leg Swings (Side/Side)
10 Tib + Calf Raises
10 Cossack Squats
5 Tempo Strict Press
into…
2 ROUNDS
40 Single Unders*
10 Alt. Lunges
8 RDL
8 Pause Bent Over Rows
:40 Elbow Plank
*RND 2: Optional* Crossover Singles or Double Unders
Workout – All
3 ROUNDS FOR QUALITY (No Measure)
800m Run
15 Slow Empty Barbell Bent Over Rows*
20 Forward Lunges
Jump Rope Option (Athlete Choice)**
1:30 Elbow Plank
*:01 Pause at the Top and Bottom of Each Rep
**30 Crossover Singles, 60 Double Unders, or 120 Single Unders
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)