BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
25ft LINE DRILLS…
Side Shuffle (down+back)
Floor Scrapers (down)
Quad Stretch with Calf Raise (back)
Carioca (down+back)
Samson Lunges (down)
Straight Leg Kick (back)
Butt Kickers (down)
Forward Lean High Knees (back)
Into…
200m Jog *Optional/Time Permitting
Into…
2 ROUNDS
50 Single Unders*
5 DBL DB Deadlift
10 Alt Lunges**
*Round 2 → 30 Double Unders
**Round 2 → 10 DBL DB Farmers Lunges
Workout – Performance
EMOM x 20 MINUTES (Time)
MIN 1 – 50 Double Unders
MIN 2 – 20 DB Front Rack Alt. Lunges (50/35)
MIN 3&4 – 400m Run
MIN 5 – Rest
(Score is Slowest 400m Run)
KG DB: (22.5/15)
Workout – Fitness
EMOM x 20 MINUTES (Time)
MIN 1 – 100 Single Unders
MIN 2 – 20 DB Farmer Alt. Lunges (35/20)
MIN 3&4 – 300m Run
MIN 5 – Rest
(Score is Slowest 300m Run)
KG DB: (15/10)
Finisher – All
AMRAP x 6 MINUTES* (No Measure)
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups
*Use the same Moderate DB for all movements.
(No Measure)