BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
1:00 Cardio
15 Banded Pull-Aparts
:30/:30 Banded Distraction Pec Stretch
:30/:30 Banded Lat Stretch
10 Banded Cat Cow
:30/:30 Lateral Banded Hip Distraction
into…
1 ROUND
1:00 Cardio
10 Scap Pull-Ups
5/5 Single Arm Ring Row
20 Alt. Shoulder Taps
10 Cossack Squat
5 Bootstrappers
Workout – All
4 SETS FOR QUALITY (No Measure)
3:00 Cardio Choice
10 Tempo DB Goblet Squats (30X0)|(Athlete Choice)
15 Tempo DB Chest Flyes (2020)
10/10 Tempo Single Arm KB/DB Bent Over Row (2020)
1:00 Static Hold*
-Rest 1:00 b/t Sets-
*Static Hold Options…
Plank Hold
Rig Hang Hold
Handstand Hold
Tuck/Hollow hold
Wall Sit
(No Measure)
Optional Cool Down – All
FOR RECOVERY (No Measure)
15 Slow Arm Haulers
10 Alt. Groiners w/ Thoracic Twist
1:00 Child’s Pose
1:00 Rebound Pose
(No Measure)