BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
3 ROUNDS
150m Row
5/5 Turkish Situps
5 Sumo Deadlift (start empty build each set)
5/5 SA DB Strict Press
Workout – All
3 SETS (No Measure)
500/400m Row
2/2 KB or DB Turkish Get-Ups (Athlete Choice)
10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice)
10 Sumo Deadlifts (Athlete Choice)
100m Single Arm KB or DB Suitcase Carry (Athlete Choice)
1:00 Plank Hold
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)