BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Bike*
10 Glute Bridge
10 Slow Leg Lowers
10 Tuck-Up
5/5 Samson Stretch
Into…
2 ROUNDS
:30 Bike*
6 Scap Pull-Ups
7 Hanging Leg Raise with Slow Lower
*Increase RPM for the first three rounds so athletes can dial in a workout RPM. By the 4th round of the warm-up, folks should be at their intended workout pace.
Rd 1: 45-50
Rd 2: 50-55
Rd 3: 55-60+
Workout – Performance
5 ROUNDS FOR TIME (Time)
20/15 Cal Bike
10 Toes to Bar*
*Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on.
(Score is Time)
Workout – Fitness
5 ROUNDS FOR TIME (Time)
15/12 Cal Bike
10 Toes to Something*
*Add 5 reps each round. EX: RND 1= 10 TTS, RND 2= 15 TTS and so on.
(Score is Time)
Finisher – All
2-3 SETS (No Measure)
10 DB Front Raises (Light)
10 DB Lateral Raises (Light)
10 DB Upright Rows (Moderate)
-Rest As Needed b/t Sets-
(No Measure)