BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTES
Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing
Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops
Min 3- :40 Full Body Rowing
Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders
Into…
1-2 ROUNDS
:30 Single Single Double Under
5 Push Up to Down Dog
10 Piked Toe Taps
5/5 Split Squats
Into…
1-2 ROUNDS
20 Double Unders
5 Muscle Cleans
5 Front + Back Shoulder Press*
8 Alt Lunges (BBL Back Rack Round 2)
*1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack
Partner Workout – All
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
160 Double Unders or 320 Single Unders
120/100 Cal Row
80 Push Press (Athlete Choice)**
60 Back Rack Alt. Lunges
*P1 works while P2 rests. Split work as needed.
**Barbell Weight Options…
(45/35)
(75/55)
(95/65)
(Score is Rounds + Reps)
KG BB1: (20/15)
KG BB2: (35/25)
KG BB3: (42.5/30)
Solo Workout Option – All
EMOM x 25 MINUTES (:45 ON/ :15 OFF) (AMRAP – Reps)
MIN 1 – Double Unders or Single Unders
MIN 2 – Cal Row
MIN 3 – Push Press (Athlete Choice)
MIN 4 – Back Rack Alt. Lunges (Athlete Choice)
MIN 5 – Rest
(Score is Total Reps)
Optional Cool Down – All
6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure)
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)