BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:15 Legs + Torso Only Rowing
:15 Arms + Torso Only Rowing
:30 Full Stroke Rowing
5 Push Up to Down Dog
10 Alternating Piked Toe Taps
5/5 Moose Antlers
10 Bird Dogs
Into…
1-2 ROUNDS
12/10 Cal Row
8 Strict Press
8 Bent Over Rows
8 Tempo Push Ups (31X1)
Workout – Performance
FOR TIME* (Time)
25-20-15-10-5
Push Press (115/75)
*Complete 15/12 Cal Row after every full set.
(Score is Time)
KG BB: (52.5/35)
Workout – Fitness
FOR TIME* (Time)
25-20-15-10-5
Push Press (75/55)
*Complete 12/10 Cal Row after every full set.
(Score is Time)
KG BB: (35/25)
Post-Workout Strength – All
Bench Press (10-8-6-4*)
*Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set.
(Score is Weight)