BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

10 Air Squats

10 Scap Pull-Ups

10 Ring Row

5 Hang Power Clean

10 Elbow Punches

200m Run

Into…

1-2 ROUNDS

10 Jumping Air Squat

5 Pull-ups / Ring Rows

7 Power Cleans

Hero Workout – Performance

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Hero Workout – Fitness

HOTSHOTS 19 (FITNESS) (AMRAP – Reps)

6 ROUNDS FOR TIME

30 Air Squats

19 Power Cleans (95/65)

7 Ring Rows

400m Run

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Alt. Wrist Push-Ups

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)