BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
100m Run
3 Inch Worms
6 Up-Downs
6 Jumping Squats
:30 Alt. Deadbug
6/6 Hang DB Snatch
Into…
2 ROUNDS
100m Run
6 Burpees
6/6 DB Deadlift
6/6 DB Hang Snatch
Into…
Grab a Partner & 1 Barbell
You Go I Go Each Movement w/ Barbell
5 Snatch Deadlift
5 Hang Jump Shrug
5 High Hang Muscle Snatch
5 Overhead Foot Work
5 Overhead Squat
5 Power Snatch
5 Hang (Squat) Snatch
Strength – All
EVERY 1:30 x 8 SETS (Weight)
1 Power Snatch
+
2 Hang Snatch*
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
100 Alt. DB Devils Press (50/35)
(Score is Time)
Workout – Fitness
FOR TIME (Time)
100 Alt. DB Devils Press (35/20)
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)