BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
200m Run
10 Scap Pull-Ups → 10 Kip Swings
10 Tuck-Ups → 10 V-Ups
10 Air Squats → 10 BB Front Squats
Into…
SKILL SPECIFIC WARM-UP
8 Kipping Knee Raises
5 Clean Deadlifts
5 Hang Muscle Cleans
10 Elbow Punches
8 Toes to Bar/Toes to Something
Strength – All
ON A 10:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy Complex…
1 Power Clean
+
2 Hang Cleans*
*Option for Squat or Power.
(Score is Weight)
Workout – Performance
EVERY 4:00 x 4 SETS (AMRAP – Reps)
400m Run
15 Toes to Bar
Max Power Cleans (165/115) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Power Cleans)
KG BB: (75/52.5)
Workout – Fitness
EVERY 4:00 x 4 SETS (AMRAP – Reps)
400m Run
15 Toes to Something
Max Power Cleans (115/75) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Power Cleans)
KG BB: (52.5/35)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
30 Toes to Bar or Something
20 Power Cleans (Athlete Choice)
*P1 & P2 will complete the 400m Run together. The other two movements will be split as needed. P1 works while P2 rests.
(Score is Rounds + Reps)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)