BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Alt. Step-Ups
10 Alt. DB Goblet Lunges
10 Alt. Dead Bugs
5/5 Hand Over Hand Ring Rows (switch top hand at 5)
into…
2 ROUNDS
8 Box Jumps
8 Alt. DB Suitcase Step-Ups (switch hands at 4)
8 Sit-Ups
4 Strict Knee Raises
Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
20 Box Jumps (24/20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (50/35)*
2 Rope Climbs
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
20 Box Jumps (20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (35/20)*
6 Strict Knees to Chest
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
KG DB: (15/10)
Finisher – All
2-3 SETS (No Measure)
12-15 DB Pullovers
12-15 DB Upright Rows
1:00 Alt. DB Slides
-Rest As Needed b/t Sets-
(No Measure)