BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10 Alt. 90-90 Hip Rotations
5 Empty Barbell GoodMornings
10 Alt. Bird Dogs
5 Cat/Cows
into…
AMRAP x 5 MINUTES
5 PVC 3-Point Contact Drill*
10 Air Squats to Med. Ball
5/5 Med. Ball Around the Worlds
10 Med. Ball Deadlifts
*Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips!
Strength – All
Deadlift (3-3-3-3-3*)
*Start Moderate and end Heavy.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
50 Wall Balls (20/14)
25 Deadlifts (185/135)
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
(Score is Time)
KG WB: (9/6)
KB BB: (85/60)
Workout – Fitness
FOR TIME (Time)
40 Wall Balls (14/10)
20 Deadlifts (135/95)
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts
(Score is Time)
KG WB: (6/5)
KB BB: (60/42.5)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY (No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)