BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
20 Jumping Jacks
15 Banded Pull-Aparts
10 Banded Good Mornings
10 Scap Pull-Ups
Into…
2 ROUNDS
10 Superman Rocks
10 Hollow Rocks
10 BB Good Morning
10 Kip Swings (Short & Tight)
10 Slow Ring Rows
Strength – All
EMOM x 10 MINUTES (No Measure)
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**
*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.
(No Measure)
MID-YEAR CHALLENGE 24.2 (PERFORMANCE)
“THE SUMMIT (PERFORMANCE)” (Time)
FOR TIME
21-15-9-15-21
Chest to Bar Pull-Ups
Deadlifts (255/185)
(Score is Time)
KG BB: (115/79)
MID-YEAR CHALLENGE 24.2 (FITNESS)
“THE SUMMIT (FITNESS)” (Time)
FOR TIME
21-15-9-15-21
Pull-Ups
Deadlifts (185/135)
(Score is Time)
KG BB: (85/60)
Optional Cool Down – All
FOR RECOVERY (No Measure)
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows
(No Measure)