BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Cal Bike (RPE 5)
10 Jumping Jack Toe Touches
10 SLOW Alt. Dead Bugs
:20/:20 Standing Calf Stretch
into…
2 ROUNDS
5 Cal Bike (RPE 7)
10 Med Ball Front Squat
10 SLOW Alt. Bird Dogs
:20/:20 Pike Calf Stretch
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
50/40 Cal Bike
50 Sit-Ups
20 Med Ball Clean 20/14
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
40/35 Cal Bike
40 Sit-Ups
15 Med Ball Clean 14/10
(Score is Rounds + Reps)
Finisher – All
3 SETS (No Measure)
12-15 DB Wide-Grip Curls
15-20 DB Bent Over Row
-Rest As Needed b/t Sets-
(No Measure)