BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
4 ROUNDS
:15 Up-Downs
:15 Groiners
:15 Jumping Squats
:15 Push-Ups
Into…
2 ROUNDS
5 Burpees Over Bar
10 PVC Pass Through
5 PVC Overhead Squat
5 PVC Snatch Balance
*2nd Round perform the OHS and Snatch Balance with a barbell.
Strength – All
Snatch (5×2*)
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 3 of 6
Strength | Olympic Lifting Cycle
Workout – Performance
FOR TIME (Time)
25 Burpee Over Bar
5 Hang Squat Snatches (135/95)
20 Burpee Over Bar
4 Hang Squat Snatches
15 Burpee Over Bar
3 Hang Squat Snatches
10 Burpee Over Bar
2 Hang Squat Snatches
5 Burpee Over Bar
1 Hang Squat Snatches
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
FOR TIME (Time)
25 Burpees
7 Hang Power Snatches (95/65)
20 Burpees
6 Hang Power Snatches
15 Burpees
5 Hang Power Snatches
10 Burpees
4 Hang Power Snatches
5 Burpees
3 Hang Power Snatches
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
5-10 MIN YOGA FLOW… (No Measure)
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)