BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m run
*at the 100m mark everyone does 10 jumping lunges, at the 200m lateral lunges, at 300m 10 jumping air squats
Line Drills:
Butt kicks
high knees
Inch worm
bear crawl
Empty Barbell Circuit:
10 Deadlifts
10 Press
10 Front Squat
10 Good mornings
stretch calves, quads, hips
Metcon
Metcon (Time)
RX+
30 Back Squats 225/135
1 mile run
RX
30 Back Squats 205/115
1 mile run
SC
3 Rounds:
10 Back Squats
400m Run
Cool Down
Warm-up (No Measure)
slow 200m walk