BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
10 Toe Touch Jumping Jacks
5/5 Groiner w/twist
5 Bootstrappers
10 Slow Air Squats
5 Push Up to Down Dog
10 Alt Piked Toe Taps
10 Walk the Dog
Into…
2 ROUNDS
50 Single Unders*
7 Clean Grip Deadlift
7 Muscle Cleans**
7 Front Squats
7 Strict Press***
*Round 2: 30 Double Unders
**Round 2: Hang Power Cleans
***Round 2: Push Press
Strength – All
Clean and Jerk (EMOM x 10 MINUTES
1 Clean & Jerk*)
*Start Moderate and end at or above Workout Weight. Option for Squat or Power.
(Score is Weight)
Workout – Performance
10 ROUNDS FOR TIME (Time)
2 Clean & Jerks (225/155)
30 Double Unders
(Score is Time)
KG BB: (100/70)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
2 Clean & Jerks (155/105)
60 Single Unders
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down – All
AMRAP x 6 MINUTES (No Measure)
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (Option to Hold Barbell)
(No Measure)