BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:45 Bike *
10 Sumo Good Morning
10 Sumo Squat
1:00 Plank
into…
2 ROUNDS
:45 Bike*
5 Down Dog to Up Dog
10 Wide Stance Empty BB RDL
10 Empty BB Upright Row
10 Hollow Rocks
*Increase bike pace every round
Strength – All
Sumo Deadlift (5-5-5-5*)
*Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set.
(Score is Weight)
Workout – Performance
EVERY 2:00 x 6 SETS (AMRAP – Reps)
20/15 Cal Bike
Max Sumo Deadlift High Pulls (95/65) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Sumo Deadlift High Pulls)
Workout – Fitness
EVERY 2:00 x 6 SETS (AMRAP – Reps)
15/12 Cal Bike
Max Sumo Deadlift High Pulls (65/45) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Sumo Deadlift High Pulls)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)