BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Toe Touch Jumping Jacks
10/10 Leg Swings Forward + Backwards
10/10 Leg Swings Side to Side
10 Tib + Calf Raises
5 Bootstrappers
Into…
2 ROUNDS
50 Single Unders*
10 Glute Bridge Raises
10 Deadbugs
10 RDLs
*RND 2: Optional 25 Double Unders
Strength – All
Deadlift (5×5
Tempo Deadlifts (31X1)*)
*Use the same Moderate weight for all sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
(Score is Weight)
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
35 Double Unders*
10 Deadlifts (185/135)
*Option for Unbroken Double Unders.
(Score is Rounds + Reps)
KG BB: (85/60)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
70 Single Unders
10 Deadlifts (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY (No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)