BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUND

5 Up-Downs (RND 2: Burpees)

10 Cossack Squats

5 Strict Press

10 Air Squats (RND 2: Jumping Air Squats)

Into…

2 ROUNDS

4 Muscle Cleans

8 Elbow Punches

6 Push Press

6 Front Squats

Strength – All

Back Squat (ON A 18:00 RUNNING CLOCK…

Build to a Mod-Heavy 5-Rep Back Squat)

(Score is Weight)

Workout – Performance

5 ROUNDS FOR TIME (Time)

15 Thrusters (75/55)

10 Burpees Over Bar

(Score is Time)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

15 Thrusters (65/45)

10 Burpees

(Score is Time)

Optional Cool Down – All

FOR QUALITY (No Measure)

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

(No Measure)