BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
OPTIONAL GENERAL MOBILITY
8 Bootstrappers
10 Groiners w/ a Twist
12 Scap Push-Ups
10 Alt. Scorpions
Into…
SPECIFIC WARM-UP
3 ROUNDS
1:00 Bike (EZ/MOD/HARD)
15 Air Squats → 10 WB Front Squats → 10 WB Thrusters
12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups
5/5 WB Around the World → 10 WB Strict Press
Workout – Performance
FOR TIME (Time)
50-40-30-20-10*
Cal Bike*
Wall Balls (20/14)
*Complete 20 Push-Ups after each round.
**Alt. Cals: 40-30-25-15-8.
(Score is Time)
KG WB: (9/6)
Workout – Fitness
FOR TIME (Time)
40-30-20-20-10*
Cal Bike**
Wall Balls (14/10)
*Complete 15 Push-Ups after each round.
**Alt. Cals: 30-25-15-15-8.
(Score is Time)
KG WB: (6/5)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME*
100-80-60-40-20**
Cal Bike
Wall Balls (Athlete Choice)
*Complete 20 Synchro Push-Ups after each round.
**P1 works while P2 rests. Split work as needed.
(Score is Time)
Optional Cool Down – All
5-10 MIN YOGA FLOW… (No Measure)
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)