BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Cardio

20 Mountain Climbers

15 Toes Touch Jumping Jacks

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Sit-Ups

8 Ring Rows

6 Up-Downs

4 DBL KB Deadlift*

*2nd Round perform 4 DBL KB Swings

Workout – All

3-4 SETS FOR QUALITY (No Measure)

3:00 Cardio Choice

30 Sit-Ups

20 Up-Downs

10 Strict Pull-Ups 20 Ring Rows

1:00 DBL KB Front Rack Hold (Athlete Choice)

-Rest 1:00 b/t Sets-

(No Measure)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

10 Up-Dog to Down Dog w/ Heel Pedal

10/10 Adductor Rocks

:30 Frog Pose

:30 Butterfly Stretch

1:00 Olympic Wall Stretch

-Rest As Needed b/t Sets-

(No Measure)