BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 MOBILITY/ACTIVATION ROUNDS*
10 Alt. 90-90 Hip Rotations
10/10 Single Leg Glute Bridge-Ups
10 Glute Bridge-Ups
10 Calf Raises
10 Tib Raises
*Option to incorporate banded monster walks for more posterior chain activation.
Into…
AMRAP x 5 MINUTES
5 Plate Air Squats*
25 Single Unders
5 Heels Elevated Squats**
25 Tall Jump Single Unders
*Press the plate out in front as hips go back and down into a full squat. As you stand tall, pull the plate back into the chest.
**Place heels on a 10 or 15# plate (more of a narrow stance) and perform air squats.
Strength – All
Back Squat (5×3
1+1/2 Back Squat
)
*Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand.
(Score is Weight)
Workout – Performance
7 ROUNDS FOR TIME (Time)
10 Back Squats (95/65)
35 Double Unders
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
7 ROUNDS FOR TIME (Time)
10 Back Squats (65/45)
70 Single Unders
(Score is Time)
KG BB: (30/20)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Alt. Groiners
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Cat/Cows
(No Measure)