BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
12/10 Cal Bike
12 Alt. Deadbugs
6/6 KB/DB Suitcase Deadlift
12 Scap Push-Ups
12 Alt. Shoulder Taps
Into…
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – KB/DB Suitcase Hold*
MIN 2 – Cal Bike (Workout Pace)
MIN 3 – V-Ups/Tuck-Ups
MIN 4 – Hand Release Push-Ups/Knee Push-Ups
* :20 with the right arm and :20 with the left arm.
Workout – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
200m KB or DB Farmers Carry (Athlete Choice)*
35/25 Cal Bike
25 V-Ups or Tuck-Ups
15 Hand Release Push-Ups or Knee Push-Ups
*Use a pair of Light or Light-Moderate KBs
(Score is Rounds + Reps)
Finisher – All
EMOM x 6 MINUTES (No Measure)
MIN 1 – :45 KB Alt. Around the Worlds
MIN 2 – :45 KB Hollow Body Flutter Kicks
(No Measure)