BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Good Mornings
10 Bird Dogs
10 Glute Bridge-Ups
10 Alt Step-Ups
Into…
2 ROUNDS
8 Barbell RDL
10 Tuck-Ups/ V-Ups
10 Box Jumps
8 Kip Swings
Workout – Performance
EVERY 3:00 x 6 SETS (AMRAP – Reps)
10 Deadlifts (225/155)
15 Box Jumps (30/24)
Max Toes to Bar in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Set of Toes to Bar)
Workout – Fitness
EVERY 3:00 x 6 SETS (AMRAP – Reps)
10 Deadlifts (155/105)
15 Box Jumps (24/20)
Max Toes to Something in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Set of Toes to Something)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)