BayWay CrossFit – CrossFit
Suggested Warm-Up
Metcon (No Measure)
2 ROUNDS (GENERAL WARM-UP)*
10 Alt. Samson Lunges
5 Slow Yoga Push-Ups
10 Air Squats
10 Alt. Box Step-Overs
*For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs.
Into…
2 ROUNDS (SPECIFIC WARM-UP)
5 Snatch Grip Deadlift
5 High Pulls
5 Muscle Snatches
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats
5 Drop Snatches (Quarter or Full Depth)
Strength – Performance
“NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight)
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
1 Snatch
+
2 Overhead Squats
+
1 Hang Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
Strength – Fitness
“NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight)
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
2 Power Snatch
+
2 Hang Power Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
Workout – Performance
AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)
2 Power Snatches (165/115)
6 Box Jump Overs (24/20)
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)
2 Power Snatches (115/75)
6 Box Jump Overs (20)
(Score is Rounds + Reps)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
10 PVC Pass Thrus
10 Sumo Stance Good Mornings
12 Slow Arm Haulers
2:00 Foam Roll Lats/ Upper Back
-Rest as Needed b/t Sets-
(No Measure)