BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
400m Run
Into..
1 ROUND
10 Good Mornings
10 Tuck Ups
10 Toe Touch Jumping Jacks
Into…
1 ROUND
10 Barbell Good Mornings + 10 Elbow Punches
10 V-Ups
50 Single Unders
Into…
1 ROUND
10 Hang Muscle Cleans + 8 Front Squats
10 Kip Swings + 8 Strict Knees to Chest
50 Single Unders Or Double Unders
Strength – All
EVERY 1:30 x 6 SETS* (Weight)
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Start Light-Moderate and build past workout weight.
(Score is Weight)
Workout of the Week – Performance
“TRICK OR TREAT (PERFORMANCE)” (Time)
FOR TIME
150 Double Unders
40 Toes to Bar
20 Power Clean (155/105)
100 Double Unders
30 Toes to Bar
15 Hang Power Clean
50 Double Unders
20 Toes to Bar
10 Hang Squat Clean
(Score is Time)
KG BB: (70/47.5)
Workout of the Week – Fitness
“TRICK OR TREAT(FITNESS)” (Time)
FOR TIME
250 Single Unders
40 Toes to Something
20 Power Clean (115/75)
200 Single Unders
30 Toes to Something
15 Hang Power Clean
100 Single Unders
20 Toes to Something
10 Hang Squat Clean
(Score is Time)
KG BB: (52.5/35)
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)