BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
8 Jumping Air Squats
4/4 Single Arm Ring Rows
8 Barbell Strict Press
8 Up-Downs
Into…
1 ROUND
8 Slow Barbell Front Squats
8 Ring Rows or 4-8 Strict Pull-Ups
8 Barbell Push Press (Slow Lower)
8 Burpees
Extended Warm-Up – All
EMOM x 8 MINUTES (No Measure)
MIN 1 – 3 Thrusters (Build to Workout Weight)
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Jumping Chest to Bar Pull-Ups
(No Measure)
Workout of the Week – Performance
“MYMC 22.3” (Time)
15 ROUNDS FOR TIME
1 Ring Muscle-Up 3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar
(Score is Time)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. Today is a repeat from a previous year. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.
Workout of the Week – Fitness
“MYMC 22.3 (FITNESS)” (Time)
15 ROUNDS FOR TIME
2 Jumping Chest to Bar
3 Thrusters (95/65)
6 Burpees
(Score is Time)
KG BB: (42.5/30)
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. Today is a repeat from a previous year. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.
(No Measure)