BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
2 ROUNDS
10 PVC Pipe pass-throughs
8 Push-Up to Pike
8/8 Single Leg Glute Bridge-Ups
Into…
2 ROUNDS
10 Snatch Deadlifts
5 Muscle Snatch
8 Ring Rows
*RD1 w/ PVC, RD2 w/ BB
Skill – All
EMOM x 10 MINUTES (No Measure)
MIN 1 – 2 Power Snatch*
MIN 2 – Reps of Gymnastics**
*Start Moderate and build slightly past workout weight.
**Gymnastics Options…
3-5 SLOW Ring Rows
3-5 Strict Pull-Ups
1-3 Burpee Up-Down Pull-Ups
1-3 Ring Muscle-Ups
(No Measure)
Workout – Performance
15 ROUNDS FOR TIME (Time)
1 Power Snatch (185/135)
2 Ring Muscle-Up
(Score is Time)
Workout – Fitness
15 ROUNDS FOR TIME (Time)
1 Power Snatches (135/95)
2 Burpee Pull-Up
(Score is Time)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
10 Cat/Cows
10 Alt. Scorpions
:30 Down Dog
:30 Up-Dog
-Rest as Needed b/t Sets-
(No Measure)