BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
2 ROUND
10 Lunges
30 Single Unders
10 Kip Swings
2 Rounds
15 Double Unders (30 Singles)
6 Back Rack Lunges
6 Ring Rows
Skill – All
3 SETS FOR QUALITY (No Measure)
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options*
**Pulling Options…
5-7 Slow Ring Rows
3-5 Strict or Banded Strict Pull-Ups
1-2 Bar Muscle-Ups
-Rest as Needed b/t Sets-
(No Measure)
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
36 Double Unders
12 Back Rack Alt. Lunges (115/75)
6 Bar Muscle-Ups
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
72 Single Unders
12 Back Rack Alt. Lunges (75/55)
6 Strict Pull-Ups
(Score is Rounds + Reps)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)