BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
30 Jumping Jacks
8/8 Single Leg Leg Lifts*
10 Tuck-Ups**
6 Tempo Push-Ups (30X0)
*Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the leg up into the air and control it back down. Complete 8 reps on one side 8 on the other.
**RND 2 complete V-Ups.
Into…
2 ROUNDS
8 DB Strict Press
6 Scap Pull-Ups
6 Kip Swings
6 Tuck-Up + V-Up
Workout – Performance
FOR TIME (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Toes to Bar
DB Push Press 50/35
(Score is Time)
Workout – Fitness
FOR TIME (Time)
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
Toes to Something
DB Push Press (35/20)
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (Calories)
AMRAP x 15 MINUTES
7 Toes to Bar or Toes to Something
7 DB Push Press (Athlete Choice)
*P1 works while P2 completes Max Cal Row, Bike, or Ski. Once P1 completes a full round partners switch.
(Score is Total Cals)
Post Workout Strength (All)
IF YOU WANT TO STAY AND DO IT
ON A 15:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy Complex…
1 Push Press
+
2 Push Jerks
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
Optional Cool Down – All
FOR QUALITY (No Measure)
3:00 Foam Roll T-Spine
1:00 Slow PVC Pass Thrus
1:00/1:00 Groiner
(No Measure)