BayWay CrossFit – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

6 Bootstrappers

8 Squat with a T Spine Twist

:30 Active Hang

200m Run

Into…

2 ROUNDS

6 Med Ball Front Squats

8 PVC Pass Throughs

10 Scap Pull-Ups (Kip Swings on Round 2)

Into…

1 ROUND

6 Wall Balls

8 PVC OHS

10 Ring Rows

200m Run

Workout of the Week – Performance

“MUM-BELIEVABLE (PERFORMANCE)” (Time)

4 SETS

20 Wall Balls (20/14)

15 Pullups

5 Squat Snatch (135/95)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Workout of the Week – Fitness

“MUM-BELIEVABLE (FITNESS)” (Time)

4 SETS

20 Wall Balls (20/14)

15 Pullups

5 Squat Snatch (135/95)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Partner Workout Option

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

AMRAP x 20 MINUTES*

75 Wall Balls (Athlete Choice)

50 Pull-Ups

25 Snatches (Athlete Choice)**

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

**Option for Squat or Power.

(Score is Rounds + Reps)

Optional Murph Prep – All

WEEK 2/ DAY 2 (No Measure)

CONDITIONING + STRENGTH

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than eariler this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)