BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

3 Inch Worms

6 Up-Downs

6 Jumping Squats

6/6 DB OH Press

:30 Alt. Deadbug

Into…

2 ROUNDS

12 PVC Pass Throughs

6 Burpees

6/6 DB Deadlift

6/6 DB Hang Snatch

Strength – All

EVERY 1:30 x 8 SETS (Weight)

1 Power Snatch

+

2 Hang Snatch*

*Start Light and end Moderate-Heavy. Option for Squat or Power.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

100 Alt. DB Devils Press (50/35)

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME (Time)

100 Alt. DB Devils Press (35/20)

(Score is Time)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

20 Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)