BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
1 MOBILITY ROUND
10 Cat Cows
20 Alt. Shoulder Taps
10/10 Lateral Monster Walks
10 Alt. Cossack Squats
5 Push-Up to Pike w/ Pause in Pike
Into…
2 ROUNDS
10 Alt. SL Med Ball RDL
10 Med Ball Front Squats
10 Med Ball Push Press
10 Sumo Good Morning
Strength – All
Sumo Deadlift (Build to a Moderate-Heavy 5-Rep Sumo Deadlift
)
(Score is Weight)
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
8 Sumo Deadlifts (185/135)
16 Wall Balls (20/14)
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
8 Sumo Deadlifts (135/95)
16 Wall Balls (14/10)
(Score is Rounds + Reps)
Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
6 Slow Empty BB Jefferson Curls
8/8 Sciatic Nerve Floss
10 Slow Cat Cows
10 Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)