CrossFit – Tue, Sep 3

BayWay CrossFit – CrossFit

View Public Whiteboard

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)