BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS (3:00)
:30 Bike Legs Only
:30 Bike Arms Only
:30 Bike (Both)
Into…
1 ROUND
10 Alt. Groiners
10 Squat Jumps
10 Shoulder Taps
Into…
1 ROUND
10 Alt. Box Step-Ups
6 Broad Jumps
10 Alt. Bird Dogs
Into…
1 ROUND
10 Box Jumps
10 Jumping Lunges
10 Sit-Ups
Workout – Performance
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – 20/15 Cal Bike
MIN 2 – 20 Box Jumps (24/20)
MIN 3 – Max Sit-Ups*
MIN 4 – Rest
*Option for GHDs.
(Score is Total Sit-Ups)
Workout – Fitness
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Box Jumps (20)
MIN 3 – Max Sit-Ups
MIN 4 – Rest
(Score is Total Sit-Ups)
Finisher – All
3 SETS (No Measure)
25 Banded Dante Rows
25 Banded Hammer Curls
25 Banded Tricep Pull-Downs
-Rest As Needed b/t Sets-
(No Measure)