BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Alt Samson Lunges
5 Push Up to Down Dog
10 Alt Samson Lunges
:30 Cardio Choice
Into…
1 ROUND
30 Single Unders
5 SLOW Push-Ups
10 Alt. Shoulder Taps
30 Fast Single Unders
5 SLOW Push-Ups
10 Alt. Shoulder Taps
:30 Cardio Choice
Into…
1 ROUND
30 Double Unders or 45 Single Unders
10 Alt. Step-Ups (DB optional)
10 Push-Ups or Knee Push-Ups
10 Alt. DB Slides
:30 Cardio Choice
Workout – All
EMOM x 25 MINUTES (No Measure)
MIN 1 – :45 Triple, Double or Single Under Practice
MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)*
MIN 3 – :45 Ring, Bar, or Bench Dips
MIN 4 – :45 Alt. DB Slides (Athlete Choice)
MIN 5 – :45 Cardio Choice
*Option to Hold DB in Goblet Position
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Tib Raises
1:00 Quad/Glute/Hamstring Foam Roll
10 Elevated Calf Raises
1:00 Back Foam Roll
-Rest as Needed b/t Sets-
(No Measure)