BayWay CrossFit – CrossFit
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)