BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
100m Run
25’ High Kicks
25’ Cherry Pickers
25’ High Knees
25’ Butt Kickers
Into…
300m Bike
25’ Knee Hugs
25’ Toe Grabs
50’ Side Shuffle (25’ e/s)
Into…
100m Run
25’ Toe Walk
25’ Heel Walk
25’ High Skips
25’ Broad Skips
Into…
300m Bike
25’ Walking Samson Lunges
25’ Reverse Walking Samson Lunges
25’ Alt. Side Lunges
25’ Inch Worms
Workout of the Week – Performance
“THE TORTOISE AND THE HARE (PERFORMANCE)” (Time)
FOR TIME
1 Mile Run
30/25 Cal Bike
800m Run
60/50 Cal Bike
400m Run
100/85 Cal Bike
(Score is Time)
Workout of the Week – Fitness
“THE TORTOISE AND THE HARE (FITNESS)” (Time)
FOR TIME
1200m Run
20/15 Cal Bike
600m Run
50/40 Cal Bike
400m Run
80/65 Cal Bike
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME*
1200 Mile Run
70/60 Cal Bike
800m Run
100/85 Cal Bike
400m Run
120/100 Cal Bike
*P1 and P2 will complete the Runs together. Partners will split the Cal Bike as needed.
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Walking Rest or EZ Bike
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)