CrossFit – Fri, Sep 20

BayWay CrossFit – CrossFit

View Public Whiteboard

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Wide Leg Good Mornings

10 Up/Downs

5 Push-Ups

10 KB Deadlift

Into…

2 ROUNDS

5 Burpees

10 Kettlebell Swings

10 Bench Press

Strength – All

Bench Press (ON A 16:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Bench Press

)

(Score is Weight)

Workout – Performance

FOR TIME (Time)

20-15-10-5-10-15-20

Russian KB Swings (70/53)

Burpees Over KB

(Score is Time)

Workout – Fitness

FOR TIME (Time)

20-15-10-5-10-15-20

Russian KB Swings (53/35)

Burpees

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

(No Measure)