BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
25’ High Kicks
25’ Walking Toe Touches
25’ Walking Figure 4 Stretch
25’ Walking Groiners
25’ High Knees
25’ Butt Kickers
200m Run
Into…
2-3 ROUNDS (Time Permitting)
10 WB Front Squats*
10 WB Push Press*
8 Alt. Step-Ups
6 Box Jumps
*RND 2-3 combine to WB Thruster.
Benchmark Workout – Performance
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
KG WB: (9/6)
Benchmark Workout – Fitness
“KELLY (FITNESS)” (Time)
5 ROUNDS FOR TIME
400m Run
20 Box Jumps (20)
20 Wall Balls (14/10)
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 28 MINUTES
400m Run
50 Wall Balls (Athlete Choice)
50 Box Jumps (Athlete Choice)
*P1 & P2 will complete the 400m Run together. Wall Balls and Box Jumps will be split as needed, P1 works while P2 rests.
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Lat Stretch*
MIN 2 – 10-12 Alt. DB Around the Worlds
MIN 3 – :45 EZ Bike
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)