BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
LINE DRILLS (25ft Each)
Knees to Chest
Heels to Butt
Toe Touch
Figure 4
Lateral Over and Under (Down + Back)
Walking Lunge + Twist
High Knees
Butt Kickers
Single Leg High Knee (Leg 1)
Single Leg High Knee (Leg 2)
Straight Legs Bounds
Side Shuffle (Down + Back)
Carioca (Down + Back)
Into…
3 ROUNDS
100m Run
10 Gymnastics Core Prep*
10 Banded Pull-Aparts
5 Tempo Ring Rows (30X1)
5 Scap Pull-Ups + 5 Kip Swings
*Hollow Rocks → Arch Rocks → Alligator Rolls
Skill – All
5 SETS (No Measure)
2 Kip Swing
+
2 Kip Swing + Knees-Up
+
1 Pull-Up or Pull-Up Attempt
-Rest as Needed b/t Sets-
(No Measure)
Workout – Performance
FOR TIME (Time)
40 Pull-Ups*
800m Run
40 Pull-Ups*
*RX+ Chest to Bar Pull-Ups On First Set of PU
(Score is Time)
Workout – Fitness
FOR TIME (Time)
40 Ring Rows
600m Run
40 Ring Rows
(Score is Time)
Finisher – All
4 SETS (:40 ON/ :20 OFF) (No Measure)
MOVT 1 – Alt. DB Slides
MOVT 2 – Hollow Body Rocks
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.
(No Measure)