BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
20 Toe Tap Jumping Jacks
30 Mountain Climbers
20 Shoulder Taps + 10 Scap Push-Ups
10 Scap Pull Ups
:30 Single DB Gun Hold
Into…
1 ROUND
20 Arm Crossing Jumping Jacks
10 Up-Downs
20 Shoulder Taps + 10 Scap Push-Ups
10 Kip Swings
:30 Single DB Gun Hold
Into…
1 ROUND (Time Permitting)
10 Slow Single DB Bicep Curls
10 Strict Sit-Ups
10 Up-Down to Target
Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Reps)
5-10-15-and so on…
Up-Down Pull-Ups
10-15-20-and so on…
Sit-Ups
(Score is Total Reps)
Workout – Fitness
AMRAP x 18 MINUTES (AMRAP – Reps)
5-10-15-and so on…
Up-Down Jumping Pull-Up
10-15-20-and so on…
Sit-Ups
(Score is Total Reps)
Finisher – All
3 SETS (No Measure)
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
-Rest As Needed b/t Sets-
(No Measure)