BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Cat Cows
10 Alt. Bird Dogs
15 Vertical Jumps (land in quarter squat)
20 Hollow Rocks
Into…
2 ROUNDS
5 Scap Pull-Ups + 5 Kip Swings
10 Empty BB Deadlifts
15 Air Squats*
20 Superman Arch Rocks
*Jumping Squats in Round 2.
Strength – All
Hang Clean (EMOM x 12 MINUTES
Hang Cleans*)
*MIN 1-4 = 3 Reps
MIN 5-8 = 2 Reps
MIN 9-12 = 1 Rep
*Start Light-Mod and build to Heavy. Option for Squat or Power.
(Score is Weight)
Workout – Performance
15 ROUNDS FOR TIME (Time)
2 Hang Squat Cleans (185/135)
5 Toes to Bar
(Score is Time)
KG BB: (85/60)
Workout – Fitness
15 ROUNDS FOR TIME (Time)
2 Hang Cleans (135/95)*
5 Toes to Something
*Option for Squat or Power.
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)