BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
10 Cossack Squats
6 Cat Cow
10/10 Adductor Rocks
Into…
1 ROUND
200m Run
10 Bootstrappers
6 Push-Up to Pike
5/5 Split Squats
Into…
1 ROUND
200m Run
10 Air Squats
6 Hand-Release Push-Ups
10 Walking Lunges
Hero Workout – Performance
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Hero Workout – Fitness
LOREDO (FITNESS) (Time)
6 ROUNDS FOR TIME
18 Air Squats
18 Push-Ups
18 Walking Lunges
400m Run
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 28 MINUTES*
50 Air Squats
50 Push-Ups
50 Walking Lunges
400m Run
*The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.
(Score is Rounds + Reps)
Optional Cool Down – All
ON A 10:00 RUNNING CLOCK… (No Measure)
Foam Roll or Stretch as Needed
(No Measure)