BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Inchworm w/ Push Up
10 Piked Shoulder Taps
10 Scap Push Ups
10 Bird Dogs
10 Kip Swings
Into…
1 ROUND
7 Push Ups
10 KB Deadlifts
7 Hand Release Push Ups
10 Russian KBS
7 Kipping Knee Raises
:10 Handstand/ Pike Hold
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
20 Toes to Bar
10 Hand Release Push-Ups
20 Russian KB Swings (70/53)
10 Strict Handstand Push-Ups
(Score is Rounds + Reps)
KG KB: (32/24)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
20 Toes to Something
10 Push-Ups
20 Russian KB Swings (53/35)
10 Pike Push-Ups
(Score is Rounds + Reps)
KG KB: (24/16)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
40 Toes to Bar
20 Hand Release Push-Ups or Push-Ups
40 Russian KB Swings (Athlete Choice)
20 Strict Handstand Push-Ups or Pike Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Finisher – All
FOR QUALITY (No Measure)
10-15-20-15-10
DB Floor Press
DB Hammer Curls
(No Measure)