CrossFit – Thu, Jun 27

BayWay CrossFit – CrossFit

View Public Whiteboard


Warm-Up (No Measure)


:45 Row*

12 Alt. KB Deadlifts

10 Scap Push-Ups

10 Arm Haulers

:20/:20 KB Suitcase Hold

*RND 1= Arms + Body Rowing / RND 2= Half Slide Rowing / RND 3=Full Slide Rowing.

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Rounds and Reps)


80/65 Cal Bike**

60 Russian KB Swings (Athlete Choice)

40 Hand Release Push-Ups

200m KB Suitcase Carry***

*P1 works while P2 rests, split work as needed.

**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.

***Switch KB b/t partners as needed.

(Score is Rounds + Reps)

Solo Workout Option – All

EVERY 5:00 x 4 SETS (AMRAP – Reps)

25/20 Cal Bike

20 Russian KB Swings (Athlete Choice)

100m Suitcase Carry

Max Hand Release Push-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Push-Ups)

Cool Down – All

ON A 7:00 RUNNING CLOCK… (No Measure)

Foam Roll Quads, Lats, Calves

(No Measure)