BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

4 ROUNDS

:20 Bike*

:10 Rest

*Increasing pace (EZ → Mod → Hard → Sprint)

Into…

2 ROUNDS

10 Banded Pull Aparts

10 Scap Pull-Ups

10 KB Sumo Deadlift

:10 Tuck Hold

Into…

1-2 ROUNDS

20 Alt. Shoulder Taps**

10 Ring Rows

5 Scap Pull-Ups

5 KB Upright Row

**2nd Round perform Pike Shoulder Taps

Skill – All

3 SETS* (No Measure)

:20 L-Hang or Tuck Hang

:20 Chin Over the Bar Hold or Top of Ring Row Hold

:20 Wall Handstand Hold or Pike Hold

*Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning.

-Rest 1:00 b/t Sets-

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Bike

12 KB Sumo Deadlift High Pulls (70/53)

6 Strict Pull-Ups*

*Option for 2 Rope Climbs

(Score is Rounds + Reps)

KG KB: (32/24)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10/8 Cal Bike

12 KB Sumo Deadlift High Pulls (53/35)

6 Ring Rows*

*Feet should be positioned to make 6 Ring Rows challenging. Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

KG KB: (24/16)

Optional Cool Down – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Foam Roll / Tissue Work

5:00 Lower Body

5:00 Upper Body

(No Measure)