BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
RUNNING DRILLS
Walking Knee Hug
Walking Quad Stretch
Hamstring Scoop Stretch
Duck Walk
High Knees
Butt Kickers
Into…
2 SETS
100m Run
6 Scap Pull-Ups
6 Kip Swings
6 Alt. Lunges
Into…
1-2 SETS
100m Run
6 Big Kip Swings
6 Narrow Stance Air Squats
Workout – Performance
4 SETS (Time)
400m Run
25 Pull-Ups
20 Alt. Pistols
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Workout – Fitness
4 SETS (Time)
300m Run
25 Ring Rows
20 Air Squats
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)