BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUND

1:00 Bike

10 Plate Deadlift

10 Plate Overhead Press

6/6 Split Squat

6 Step-Ups

Into…

1 ROUND

1:00 Bike

10 Plate Ground to Overhead

6 Box Jumps

Workout – All

6 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Box Jumps (20)

1:00 – Plate Ground to Overhead (Athlete Choice)

1:00 – Cal Bike

1:00 – Rest

(Score is Total Reps)

Cool Down – All

EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

(No Measure)