BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
4 ROUNDS*
:15 Scap Pull-Ups**
:15 Burpees
:15 Sumo Stance Good Mornings
:15 Sumo Air Squats
*1 Round = all 4 movements
**In 3rd & 4th rounds, switch to Kip Swings
Into…
2 ROUNDS
5 Empty Barbell Deadlifts
:15 Hollow Hold + :15 Superman Arch Hold
5 Empty Barbell Sumo Deadlifts
10 Kipping Knee or Straight Leg Raises*
*In 2nd round, switch to Toes to Bar/Something
Extended Warm-Up – All
EVERY 2:00 FOR 4 SETS (No Measure)
3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex
*Start Moderate-Heavy & Build to Workout Weight.
Options for Complex…
2 Toes to Bar
+
1 Bar Muscle-Up
Or…
2 Toes to Something
+
1 Pull-Up
(No Measure)
Workout – Performance
ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
75 Toes to Bar
-Immediately Into-
AMRAP w/ Time Remaining…
1-2-3-and so on…
Sumo Deadlift (275/185)
Bar Muscle-Ups*
(Score is Rounds + Reps)
Workout – Fitness
ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
75 Toes to Something
-Immediately Into-
AMRAP w/ Time Remaining…
1-2-3-and so on…
Sumo Deadlift (185/135)
Pull-Ups
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)