BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
12 Toe Touch Jumping Jacks
12 Scap Push Ups
12 Bird Dogs
12 Glute Bridge Ups
:10 Pike Hold
Into…
2 ROUNDS
40 Single Unders OR 30 Crossover Singles
8 Russian KB Swings
8 Sit Ups
8 Ring Rows
:10 Dead Rig Hang
Skill – All
3 SETS* (No Measure)
:30 HS Hold**
:30 Active Hang Hold
:30 Top of Ring Hold
:30 Bottom of Ring Hold
-Rest As Needed b/t Sets-
*Minimal rest b/t movements.
**Wall or Free Standing.
(No Measure)
Workout – All
5 ROUNDS FOR TIME (Time)
40 Crossover Single Unders or 60 Single Unders
30 Sit-Ups
20 Russian KB Swings (Athlete Choice)
Reps of Gymnastics Pull
*Option for Gymnastics…
3 Rope Climbs
10 Strict Pull-Ups
15 Strict Ring Rows
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)