BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 10 MINUTES
8/6 Cal Bike (RPE 5)
8 Scap Pushups
8 Scap Pullups
8 Alt. Child’s Pose Thread the Needles
16 SLOW Alt. Dead Bugs
Extended Warm-Up – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – Foam Roll Upper or Lower Body
MIN 2 – 5 Reps of I’s, Y’s, T’s*
MIN 3 – Building Pace Bike**
*Use light plates or bodyweight
**Start easy and progress slightly each round
(No Measure)
Workout – Performance
EVERY 5:00 x 4 SETS (Calories)
50 Sit-Ups
10 DB Strict Press (35/20)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
Workout – Fitness
EVERY 5:00 x 4 SETS (Calories)
40 Sit-Ups
10 DB Strict Press (20/15)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY (No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)