BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Bike
10 Alt Groiner w/ Twist
10 Alt Piked Toe Taps
5/5 Moose Antlers
10 Hollow Rocks
Into…
2 ROUNDS
10/8 Cal Bike
10 Alt Lunges (*option to add weight 2nd RND)
10 Kip Swings
8-10 Ring Rows (*option for 4 Strict PU 2nd RND)
Workout – Performance
FOR TIME* (Time)
150/125 Cal Bike
120 DB Farmers Lunges (50/35)
40 Muscle-Ups**
*Partition reps and movements as needed.
**Option for Bar or Ring.
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
FOR TIME* (Time)
125/105 Cal Bike
100 DB Farmers Lunges (35/20)
60 Pull-Ups
*Partition reps and movements as needed.
(Score is Time)
KG BB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)