BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 7 MINUTES*
:30 Row
35 Single Unders
6 Alt. Box Step Overs
6 Push-Ups to Pike
*At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold
Quick Rest Then Into…
1-2 ROUNDS (TIME PERMITTING)
6 Snatch Grip Deadlift
6 Snatch Grip Hang High Pulls
6 Muscle Snatches
6 BTN Snatch Grip Push Jerk
Strength – All
EMOM x 8 MINUTES* (Weight)
1 Hang Snatch
+
1 Snatch
*Start Mod-Light and build to Mod-Heavy. Option for Squat or Power.
(Score is Weight)
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Reps)
70 Double Unders
60/50 Cal Row
50 Box Jump Overs (24/20)
40 Handstand Push-Ups
30 Power Snatches (95/65)
(Score is Reps)
KG BB: (42.5/30)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Reps)
140 Single Unders
50/40 Cal Row
40 Box Jump Overs (20)
30 DB Push Press (35/20)
30 Power Snatches (65/45)
(Score is Reps)
KG BB: (30/20)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
AMRAP x 16 MINUTES*
100 Double Unders
60/50 Cal Row
50 Box Jump Overs (Athlete Choice)
40 Handstand Push-Ups or DB Push Press
30 Power Snatches (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Reps)
Optional Finisher – All
FOR QUALITY (No Measure)
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 5 — “Chad” Extra Credit
(No Measure)