BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – Kang Squat
MIN 2 – Yoga Push-Ups
MIN 3 – Alt. Samson Lunges
MIN 4 – Pike Shoulder Taps
Into…
2 SETS
8 Burpees
8/8 Single Arm DB Deadlift
8 Alt. DB Hang Snatches
:20 Handstand Hold / Pike Hold
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
3 Wall Walks
12 Burpees
18 Alt. DB Hang Snatches (50/35)
24 Single DB Overhead Alt. Lunge*
*Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
3 Half Wall Walks
12 Burpees
18 Alt. DB Hang Snatches (35/20)
24 Single DB Front Rack Alt. Lunge*
*Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm.
(Score is Rounds + Reps)
KG DB: (15/10)
Finisher – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Single DB Skull Crusher
MIN 3 – :40 Single DB Alt. Plank Taps
(No Measure)