BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
400m Run/2:00 of Cardio Choice
Into…
1 ROUND
8 Cat-Cow
10 Alt. Groiners
12 Deadbugs
Into…
1 ROUND
8 Moose Antlers
10 Barbell Good Mornings
12 Alt. Bird Dogs
Into…
1 ROUND
8 Barbell Strict Press
10 Barbell Clean Deadlifts
:30 Hollow Hold
Strength – All
Clean and Jerk (EMOM x 10 MINUTES
1 Power Clean & Jerk*)
*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.
(Score is Heaviest Weight)
Workout – Performance
“THE CALI BEAR” (Weight)
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (100/70)
Workout – Fitness
“THE CALI BEAR (FITNESS)” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (70/47.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
6 Alt. Wrist Circles
6/6 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)