BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 SETS

10/8 Cal Bike (Easy Pace)

8 Lunge-Lunge-Squat*

8 Scap Pull-Ups

:20 Dead Hang

*Switch to 8 Alt. Step-Ups for the second set.

Into…

2 SETS

10/8 Cal Bike (Moderate Pace)

8 Box Jumps @ 20in*

8 Ring Rows**

*Switch to 4+4 Box Jumps (4 reps @ 24in and 4 reps @ 30in) for the second set.

**Switch to 8 Vertical Ring Rows for the second set.

Workout – All

3 SETS (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES*

Reps Box Jumps**

10/8 Cal Bike

10 Strict Pull-Ups or 15 Ring Rows

-Rest 2:00 b/t Sets-

*Restart from the beginning of each AMRAP.

**AMRAP 1= 15 Reps @20″

AMRAP 2= 10 Reps @24/20″

AMRAP 3= 5 Reps @30/24″

(Score is Lowest Rounds + Reps)

Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Banded Ankle Distraction (Box Optional)

:45/:45 Foam Roll Lats

10 Alt. Calf Piked Calf Stretches

1:00 Foam Roll Upper Back

-Rest as Needed b/t Sets-

(No Measure)