BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Jumping Jack Toe Touches
10 SDB Bent Over Rows
10/10 Leg Swings (fwd and back)
10 DB Front + Lateral Raise
10 DB Pullover
Extended Warm-Up – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :50 Foam Roll
MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups
MIN 3 – :50 Cal Bike*
*Start EZ Pace and build to workout pace.
(No Measure)
Workout – All
3 SETS FOR QUALITY (No Measure)
2:00 Cardio Choice
10 Strict Pull-Ups or Ring Rows
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs (Athlete Choice)**
1:00 Plank
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
**Complete on the floor.
-No Extra Rest b/t Sets-
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)