BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
*GENERAL WARM-UP*
30 Mountain Climbers
5 Cat Cows
5/5 Moose Antlers
10 Alt. Child’s Pose Lat Stretch
3/3 Groiner Twists
5 Bootstraps
Into…
*SPECIFIC WARM-UP*
20 Single Unders
10 Ring Rows
6 Clean Deadlift + 6 Elbow Punch
20 High Jump Singles
10 Scap Pull-Ups
3 Hang Muscle Clean + 3 Muscle Clean
20 Double Unders
10 Small Kips
3 Power Clean + 3 Front Squats
Extended Warm-Up – All
EMOM x 8 MINUTES (No Measure)
MIN 1 – 3 Power Clean*
MIN 2 – Reps of Gymnastics**
*Build to and potentially past Workout Weight.
**Gymnastics Options…
3-5 Ring Rows
3-5 Pull-Ups
1-2 Muscle-Ups
(No Measure)
Workout – Performance
5 SETS (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES*
1 Muscle-Up**
2 Power Clean (205/145)
20 Double Unders
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**Option for Ring or Bar.
(Score is Total Rounds + Reps)
KG BB: (93/65)
Workout – Fitness
5 SETS (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES*
2 Pull-Ups
2 Power Clean (155/105)
40 Single Unders
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (70/47.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 19 MINUTES*
1 Muscle-Up or 2 Pull-Ups
2 Power Cleans (Athlete Choice)
20 Double Unders or 40 Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete partners switch.
(Score is Rounds + Reps)
Optional Cool Down – All
2 SETS (No Measure)
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose
(No Measure)