BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Cardio Choice 1

10 Alt. Deadbugs

1:00 Cardio Choice 2

10 Up-Downs

into…

2 ROUNDS

6/6 Slow BW Turkish Sit-Ups

6/6 Slow BW Reverse Lunges

6/6 Slow SA Strict Press (DB or KB)

10 Sit-Ups

Workout – All

AMRAP x 25 MINUTES (No Measure)

25/20 Cals Cardio Choice 1

20 Sit-Ups

3/3 KB/DB Turkish Get-Ups (Athlete Choice)*

25/20 Cals Cardio Choice 2

20 Up-Downs

10/10 Single Arm KB/DB Strict Press (Athlete Choice)*

*Use a Light or Moderate-Light KB/DB for Both Movements.

(No Measure)

Optional Cool Down – All

3-4 SETS FOR RECOVERY (No Measure)

:30 Straddle Forward Fold

10/10 Childs Pose Single Arm Lifts*

10 Alt. Bird Dogs

10-12 SLOW Alt. Deadbugs

*Option to place arms on foam roller.

(No Measure)