BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP (25’ each)
Knees to Chest
Heels to Butt
Toy Soldiers
High Knees
Butt Kickers
Single Leg High Knees (leg 1)
Single Leg High Knees (leg 2)
Straight Leg Run
Side shuffle (Down + Back)
Carioca (Down + Back)
200m Run
*SPECIFIC WARM-UP*
2 ROUNDS
10 Toe Touch Jumping Jacks
10 BB Elbow Punches
5 Hang Muscle Cleans
5 Strict Press
Weightlifting
Hang Power Clean (E90s x 9 Minutes
2 Hang Power Cleans)
***add weight each set building to a heavy double
Workout – Performance
Workout – Fitness
2 ROUNDS FOR TIME (Time)
400m Run
15 Hang Power Cleans (165/105)
(Score is Time)
Partner Workout Option
2 ROUNDS FOR TIME (Time)
400m Run
15 Hang Power Cleans (115/75)
(Score is Time)
IN TEAMS OF 2… (Time)
FOR TIME
800m Run
60 Power Clean & Jerks (Athlete Choice)
*P1 and P2 complete the 800m Run together. Once back P1 will work while P2 rests. Split Clean & Jerk reps as needed.
(Score is Time)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)