BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 Rounds:

:30 Row (Increase Pace)

8 Slow Cossak Squats

8 DB Around the Worlds

8 Med. Ball Squats

Workout – Performance

2 ROUNDS FOR TIME (Time)

1000/800m Row

50 Wall Balls (20/14)

30 DB Hang Snatch (50/35)

(Score is Time)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

750/600m Row

40 Wall Balls (14/10)

30 DB Hang Snatch (35/20)

(Score is Time)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

500/400m Row

40 Wall Balls (Athlete Choice)

30 DB Hang Snatch (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)