BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Jog
10 Leg Swings Forward + Back (ES)
10 Leg Swings Cross Body (ES)
10 Floor Scrapers
10 Calf Raises
10 Glute Bridge Raises
10 Dead Bugs
Into…
2 ROUNDS
6 Pause Up-Downs (2nd RND: No pause)
6/6 Ankle Rolls In
6/6 Ankle Rolls Out
10 Sec High Knees
10 Sec Butt Kickers
10 Sit Ups
Workout – All
EMOM x 30 MINUTES (AMRAP – Reps)
MIN 1 – 15 Up-Down to Target*
MIN 2&3 – 400m Run
MIN 4 – Max Sit-Ups
MIN 5 – Rest
*Target ideally is 6″ above standing reach.
(Score is Total Sit-Ups)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)