BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:45 Bike (1st Round – Arms only // 2nd Round – Legs only)
10 Scap Push-Ups
5/5 Moose Antlers
5 Tall Jumps
5 Tall Drops*
Into…
2 ROUNDS
:45 Bike (Arms + Legs)
5 Push-Up to Pike
5 Hang Power Cleans
10 Barbell Alt. Elbow Punches (Front Rack or Back Rack)
8 Tempo Strict Press (31×1)
*Start on toes and drop into the receiving position for Push Jerk
Strength – All
Push Jerk (ON A 18:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*
)
*Up to or Heavier than Workout Weight.
(Score is Weight)
Workout – Performance
ON A 10:00 RUNNING CLOCK… (Calories)
Max Cal Bike*
*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135).
(Score is Total Cals)
Workout – Fitness
ON A 10:00 RUNNING CLOCK… (Calories)
Max Cal Bike*
*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (135/95).
(Score is Total Cals)
Optional Cool Down – All
2-3 SETS (No Measure)
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.
-Rest As Needed b/t Sets-
(No Measure)