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)