BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS – GENERAL WARM-UP
6 Scap Pull-Ups
6 Kip Swings
6 Kang Squats
6 Alt. Box Step-Over*
Into…
2 ROUNDS – BARBELL SPECIFIC WARM-UP
7 Barbell RDL
7 Barbell Bent Over Row
7 Barbell Muscle Clean
10 Alt. Back Rack Elbow Punches
*On the 2nd round, switch to Alt. Box Jump Overs
Strength – All
Power Clean (ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
)
(Score is Weight)
Workout of the Week – Performance
“SUPERSONIC” (AMRAP – Reps)
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
Workout of the Week – Fitness
“SUPERSONIC (FITNESS)” (Time)
20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 Power Clean (205/145)(145/100)
2 Box Jump Overs (24/20)(20)
3 Chest to Bars (Pull-Ups)
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)