BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 8 MINUTES*
10 Box Step-Ups → 10 Box Jumps
8 KB Deadlifts → 8 RKB Swings
6/4 Cal Row
4 Alt. Groiners → Cat Cows
*Switch to 2nd movement at 4:00
Workout – Performance
3 ROUNDS FOR TIME (Time)
50/40 Cal Row
50 Russian KB Swings (53/35)
25 Box Jumps (30/24)
(Score is Time)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
50/40 Cal Row
40 Russian KB Swings (35/26)
20 Box Jumps (24/20)
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
80/65 Cal Row
60 Russian KB Swings (Athlete Choice)
40 Box Jumps (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Finisher – All
EMOM x 8 MINUTES (No Measure)
MIN 1 – :40 Alt. V-Ups
MIN 2 – :40 Plank or Hollow Body Hold
(No Measure)