BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
OPTIONAL MOBILITY
5 Down Dog to Cobra
5/5 Groiner with Twist
5/5 Samson Lunge
5/5 Cat-Cow
5 90/90 Rotations
Into…
2 ROUNDS
:20 Bottom of WB Squat Hold
10 WB Push Press
10 WB Front Squats
5 Up-Down + Shoulder Taps
:20 Hollow Hold
Into…
1-2 ROUNDS
7 WB Thrusters
7 Burpees
7 Sit-ups
Workout – Performance
FOR TIME (Time)
50-40-30-20-10
Wall Balls (20/14)
Burpees
Sit-Ups*
*GHD Optional
(Score is Time)
KG WB: (9/6)
Workout – Fitness
FOR TIME* (Time)
40-30-20-10
Wall Balls (14/10)
Burpees
Sit-Ups
*100 Reps Total of Each Movement
(Score is Time)
KG WB: (6/5)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME*
100-80-60-40-20
Wall Balls (Athlete Choice)
Burpees
Sit-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY (No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)