BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
5 Cat Cows
5/5 Moose Antlers
:20 Superman
10 Alt. Deadbug
10 Bodyweight Good Mornings
Into…
2 ROUNDS
7/5 Cal Bike
5 Clean DL + 5 Hang Muscle Clean
Into…
5 BB Good Morning
5 Clean Deadlift
5 Hang Jump Shrug
5 High Hang Power Clean
5 Hang Power Clean
Strength – All
EVERY 2:00 x 5 SETS* (Weight)
3 Deadlifts
+
2 Hang Power Cleans
*Start Light and build slightly past workout weight.
(Score is Weight)
Workout – Performance
3 Rounds For Time: (Time)
12/10 Cal Bike
8 Deadlifts (205/145)
3 Hang Power Cleans
(Score is Rounds + Reps)
Workout – Fitness
3 Rounds For Time: (Time)
10/8 Cal Bike
8 Deadlifts (155/105)
3 Hang Power Cleans
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)