BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
15 Toe Touch + Jumping Jack
10 Banded High Pulls
8 PVC Pass Thrus
6 PVC Overhead Jumping Squats
4 Scap Pull-Ups
Into…
2 ROUNDS
30 Mountain Climbers*
10 Banded Lat PushDowns
8 PVC Scarecrow Snatches
6 PVC Behind the Neck Push Jerks
4 Bar or Ring Kip Swings
*2nd Round: 30 Crossbody Mountain Climbers
Strength – All
Power Snatch (ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Snatch
)
(Score is Weight)
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Reps)
2-4-6 and so on…
Power Snatches (95/65)*
*Complete 2 Ring Muscle-Ups after every full set.
(Score is Total Reps of Both Movements)
KG BB: (42.5/30)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Reps)
2-4-6 and so on…
Power Snatches (65/45)*
*Complete 2 Chest to Bar Pull-Ups after every full set.
(Score is Total Reps of Both Movements)
KG BB: (30/20)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.
(No Measure)