BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 10 MINUTES*

:30 Cal Machine

10 Step-Ups

10 KB Deadlifts

10 Dead Bugs

6 Alt. Groiners

*Switch to below movements at 5:00

Step-Overs

Russian KB Swings

Sit-Ups

Cat/Cows

Workout – All

EMOM x 30 MINUTES (No Measure)

MIN 1&2 – Cardio Choice

MIN 3 – :45 Russian KB Swings (Athlete Choice)

MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice)

MIN 5 – :45 Sit-Ups

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)