BayWay CrossFit – CrossFit
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)