BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Piked Toe Taps
10 Air Squats
Into…
2 ROUNDS
8 Up-Downs
10 Snatch Grip High Pulls*
8 WB Front Squats**
*RND 2: Complete 10 Muscle Snatch
**RND 2: Complete 8 WB Thrusters
Strength – Performance
Metcon (Weight)
Build to a Moderate-Heavy Complex…
1 Hang Power Snatch
+
2 Squat Snatch
(Score is Weight)
Strength – Fitness
Metcon (Weight)
Build to a Moderate Complex…
1 Hang Power Snatch
+
2 Power Snatch
(Score is Weight)
Workout – Performance
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Hang Power Snatches (115/75)
Max Wall Balls (20/14) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Wall Balls)
Workout – Fitness
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Hang Power Snatches (75/55)
Max Wall Balls (14/10) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Wall Balls)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)