BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Toe Touch Jumping Jacks

5/5 Single Leg Forward Swings

5/5 Single Leg Side Swings

10 Kang Squats

1:00 Row*

Into…

1-2 ROUNDS (TIME PERMITTING)

8 Barbell RDL’s

8 Barbell High Pulls

8 Barbell Muscle Cleans

10 Alt. Elbow Punches

40 Single Unders**

*2nd Set: Workout Pace

**2nd Set: Switch to 25 Double Unders

Strength – All

EMOM x 12 MINUTES* (Weight)

1 Hang Clean

+

1 Clean

*Start Mod-Light and build to Heavy. Option for Squat or Power.

(Score is Weight)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

42 Double Unders

21/16 Cal Row

12 Hang Power Cleans (115/75)

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

84 Single Unders

16/13 Cal Row

12 Hang Power Cleans (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)