BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2:00 Bike (Build in Pace)
2 ROUNDS
8 Pushups
8 Air Squats
10 Toe Touches
10 Swing Between Legs
Into…
2 ROUNDS
6/4 Cal Bike (Hard)
5 Burpee
4 HSPU/DB Press
Skill – All
4 SETS (No Measure)
:20-:30 Wall HS Hold
16-20 Pike or Wall Facing Shoulder Taps
:30 Wall Hollow Body Hold
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
EVERY 3:00 x 5 SETS (AMRAP – Reps)
25/20 Cal Bike
12 Burpees
Max Handstand Push-Ups w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Handstand Push-Ups)
Workout – Fitness
EVERY 3:00 x 5 SETS (AMRAP – Reps)
20/15 Cal Bike
10 Burpees
Max DB Shoulder Press (35/20) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Shoulder Press)
Optional Cool Down – All
FOR QUALITY (No Measure)
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
(No Measure)