CrossFit – Mon, Jul 22

BayWay CrossFit – CrossFit

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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)