BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 SETS

1:00 Bike (Easy Pace)

10 KB Deadlifts

10 Alt. Shoulder Taps

5 Up-Downs

Into…

1 SET

1:00 Bike (Mod Pace)

10 Russian KB Swings

10 Sit-Ups

10 Alt. DB Hang Snatches

5 Burpees

Workout – Performance

AMRAP X 30 MINUTES (AMRAP – Reps)

50/40 Cal Bike

40 Russian KB Swings (70/53)

30 Sit-Ups

20 Alt. DB Snatches (50/35)

60/50 Cal Bike

50 Russian KB Swings

40 Sit-Ups

30 Burpees

70/60 Cal Bike

60 Russian KB Swings

50 Sit-Ups

40 Alt. DB Devils Press

(Score is Reps)

Workout – Fitness

AMRAP X 30 MINUTES (AMRAP – Reps)

40/30 Cal Bike

30 Russian KB Swings (53/35)

25 Sit-Ups

20 Alt. DB Snatches (35/20)

50/40 Cal Bike

40 Russian KB Swings

35 Sit-Ups

30 Burpees

60/50 Cal Bike

50 Russian KB Swings

40 Sit-Ups

30 Alt. DB Devils Press

(Score is Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)