BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds:
200/150m Row
12 Alt. Deadbugs
10 Sit-Ups
8 Scap Pull-Ups
Into…
2 ROUNDS
10 Scap Pullups
10 Glute Bridge-Ups
10 Arm Haulers
Workout – Performance
EVERY 3:00 x 5 SETS (AMRAP – Reps)
250/200m Row
20 Sit-Ups
Max Bar Muscle-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Muscle-Ups)
Workout – Fitness
EVERY 3:00 x 5 SETS (AMRAP – Reps)
200/150m Row
20 Sit-Ups
Max Pull-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Pull-Ups)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
1000/800m Row
50 Sit-Ups
25 Bar Muscle-Ups or Pull-Ups
*P1 works while P2 rests. For the Row, athletes must alternate every 250/200m. Split all other work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)