BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Row

10 Alt. Groiners

10 DB Strict Press (Light)

5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)

-Rest 1:30-

AMRAP x 5 MINUTES

100m Row

10 DB Front Squat

10 DB Push Press

5 Up-Downs (speedy hips!)

Then with Empty Barbell…

10/10 Elbow Punches with BB (Front Rack)

10 BB Back Rack Lunges

10 BB Kang Squats

10/10 Elbow Punches with BB (Front Rack)

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

FOR QUALITY

2 SETS

20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold

*Curls should be slow and controlled