BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

3:00 Cardio Choice

Into…

2 ROUNDS

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Pike Scap Push-Ups

10/10 Groiner Twists

Into…

2 ROUNDS

5 Ring Rows

5 Kip Swings

5 Push-Up to Pike

5 Air Squats + 5 Narrow Air Squats

Classic Workout – All

Choose either Mary or Cindy!

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Classic Workout – All

Choose either Mary or Cindy!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)