BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
LINE DRILLS (1x Each)
Jog (Down + Back)
Quad Stretch + Reach (Down)
Alternating Single Leg RDL (Back)
Lunge + Twist (Down)
Side to Side Lunge (Back)
Carioca (Down + Back)
Side Shuffle (Down + Back)
Into…
2 ROUNDS
12 Alt Piked Toe Taps
10 Scap Push Ups
8 Push Ups
6 BB RDL
Into…
OPTIONAL: 200m-400m Run
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
800m Run
40 Push-Ups*
20 Sumo Deadlifts (225/155)
*Option for Hand Release
(Score is Rounds + Reps)
KG BB: (100/70)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
800m Run
30 Push-Ups
20 Sumo Deadlifts (155/105)
(Score is Rounds + Reps)
KG BB: (70/47.5)
Finisher – All
2-3 SETS (No Measure)
8/8 Single Leg Empty BB RDL
10-12 Hamstring Curls on MedBall
:45/:45 Side Plank
-Rest As Needed b/t Sets-
(No Measure)