BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

200m Run

Into..

1 ROUND

10 BW Good Mornings

10 Tuck Ups

10 Toe Touch Jumping Jacks

Into…

1 ROUND

10/10 DB Deadlifts

10 V-Ups

50 Single Unders

Into…

1 ROUND

10 Dumbbell Swings

10 Kip Swings + 8 Strict Knees to Chest

50 Single Unders Or Double Unders

Workout of the Week – Performance

“TRICK OR TREAT (PERFORMANCE)” (Time)

FOR TIME

150 Double Unders

40 Toes to Bar

60 DB Snatches (50/35)

100 Double Unders

30 Toes to Bar

40 DB Snatches

50 Double Unders

20 Toes to Bar

20 DB Snatches

(Score is Time)

Workout of the Week – Fitness

“TRICK OR TREAT(FITNESS)” (Time)

FOR TIME

250 Single Unders

40 Toes to Something

50 DB Snatches (35/20)

200 Single Unders

30 Toes to Something

30 DB Snatches

100 Single Unders

20 Toes to Something

15 DB Snatches

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)