BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUND
3/3 Groiner with a twist
10 Tuck-Up
10 Air Squat
5 Kip Swings
Into…
2 ROUNDS
6 Up/Downs
10 DB Front Squats
6 Kipping Knee Raise
Strength – All
Back Squat (5×5*)
*Build to a Heavy weight and stay at same weight across all sets.
(Score is Weight)
Workout – Performance
4 SETS* (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Bar
9 DB Front Squats (50/35)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Workout – Fitness
4 SETS* (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Something
9 DB Front Squats (35/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)