BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
LINE DRILLS (25’ EACH)
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
Toy Soldiers
Figure 4
Walking Lunge + Twist
High Knees
Butt Kickers
SL High Knee (R)
SL High Knee (L)
Straight Leg Run
Side Shuffle (Down + Back)
into…
3 ROUNDS
100m Run
8 Bent Arm Banded Pull-Apart
6/6 Split Squat
4 Push-Up*
*2nd Round perform 4 Up-Downs
3rd Round perform 4 Burpees
Partner Workout – All
IN TEAMS OF 2… (AMRAP – Reps)
ON A 25:00 RUNNING CLOCK…*
1 Mile Run
200 Push-Ups
100 DB Goblet Alt. Lunges (Athlete Choice)
Max Synchro Burpees in Time Remaining…
*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together.
(Score is Total Synchro Burpees)
Solo Workout Option – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
400m Run
40 Push-Ups
30 DB Goblet Alt. Lunges (Athlete Choice)
20 Burpees
(Score is Rounds + Reps)
Optional Cool Down – All
5-10 MINUTE FOAM ROLL (No Measure)
Options….
Quads
Glutes
Lats
Calves
(No Measure)