BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Calf Raises + Tib Raises*
10 KB Sumo Squats
10 Hops Over KB
5/5 Single Leg (KB) RDLs
*1 Rep = 1 Calf Raise + 1 Tib Raise
Into…
2 ROUNDS
10 Alt. KB Slides
10 KB RDLs
30 Single Unders or Cross Over Singles
10 KB Upright Rows
Workout – Performance
FOR TIME (Time)
75 Double Unders
45 Russian Swings (53/35)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
(Score is Time)
Workout – Fitness
FOR TIME (Time)
125 Single Unders
45 Russian Swings (35/26)
45 Sit-Ups
125 Single Unders
35 Russian Swings
35 Sit-Ups
125 Single Unders
25 Russian Swings
25 Sit-Ups
125 Single Unders
15 Russian Swings
15 Sit-Ups
(Score is Time)
Finisher – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 KB Horn Curls
MIN 2 – :45 KB Upright Rows
MIN 3 – :45 Alt. KB Slides
(No Measure)