BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
Into..
:30/:30 Banded Ankle Distractions
:30/:30 Banded Lateral Hip Distraction
:30/:30 Banded Anterior Hip Distractions
Into…
2 ROUNDS
30 Single Unders
5/5 Hip Airplanes
10/10 Adductor Rocks
5/5 Staggered Stance Good Mornings
5/5 Reverse Lunge to High Knee Jump
Into…
200m Time Trial
Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 200m Run
MIN 2 – 50 Double Unders
MIN 3 – 200m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 150m Run
MIN 2 – 100 Single Unders
MIN 3 – 150m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
Finisher – All
2-3 SETS (No Measure)
20 Single DB Curls
20 Single DB Overhead Tricep Extensions
(No Measure)