BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MIN
6/4 Cal Row (RPE 5)
6/6 Split Squats
6 KB Sumo Deadlifts
6 Russian KB Swings
-Quick Rest-
AMRAP x 4 MIN
8/6 Cal Row (RPE 7)
8 Alt. Lunges
8 KB Traditional Deadlifts
8 American KB Swings
Workout – Performance
3 ROUNDS FOR TIME (Time)
50/40 Cal Row
40 Walking Lunges
30 Russian KB Swings (53/35)
25/20 Cal Row
20 Walking Lunges
15 American KB Swings
(Score is Time)
KG KB: (24/16)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
40/30 Cal Row
40 Walking Lunges
20 Russian KB Swings (35/26)
20/15 Cal Row
20 Walking Lunges
10 American KB Swings
(Score is Time)
KG KB: (16/12)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)