BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
400m Run
Into…
1 ROUND
6 Push-Ups to Pike
8 Bootstrappers
10 Up-Downs
Into…
1 ROUND
6 DB Strict Press
8 Air Squats
10 Burpees
Into…
1 ROUND
6 Pike Push-Ups
8 Front Squats
10 Burpees over Bar
Skill – All
EMOM x 5 MINUTES* (No Measure)
Choose a Pressing Complex…
*Pressing Complex Options:
GYM. OPTION…
2 Strict Handstand Push-Ups
+
2 Kipping Handstand Push-Ups
or…
DB OPTION…
2 DB Strict Press
+
2 DB Push Press
(No Measure)
Workout – Performance
5 ROUNDS FOR TIME (Time)
7 Strict Handstand Push-Ups
9 Front Squats (155/105)
12 Burpees Over Bar
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
5 ROUNDS FOR TIME (Time)
7 DB Strict Press (35/20)*
9 Front Squats (115/75)
12 Burpees
*Option for heavier DBs, 50/35
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)