BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Alt. Step-Ups
:30 Farmer Hold
10 Ring Rows
:30 Dead Hang
into…
2 ROUNDS
10 Box Jumps
10 Alt. Farmer Step-Ups
5 Jumping Pull-Ups Negatives
5 Scap Pull-Ups → 3 Strict Pull-Ups
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
100m DB Farmers Carry (50/35)
15 Box Jumps (24/20)
10 DB Farmer Alt. Box Step-Ups
2 Rope Climbs
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
100m DB Farmers Carry (35/20)
15 Box Jumps (20)
10 DB Farmer Alt. Box Step-Ups
5 Strict Pull-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
Post-Workout Skill – All
3 SETS* (No Measure)
:20 Top of the Dip Hold
:20 Bottom of the Dip Hold
10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats
*Dip can be held on Rings, Dip Bar, or Bench/Box
-Rest As Needed b/t Sets-
(No Measure)