BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
DYNAMIC RUNNING WARM-UP
100m Run
50’ High Kicks + 50’ Cherry Pickers
50’ Knee Hugs + 50’ Heel Grabs
50’ Figure 4 Stretch + 50’ Side Lunges
Into…
100m Run
50’ High Knees + 50’ Butt Kickers
100’ Skip
50’ High Skips + 50’ Long Skips
Into…
100m Run
50’ Right Side Shuffle + 50’ Left Side Shuffle
50’ Right Side Karaoke + 50’ Left Side Karaoke
50’ Bear Crawl + 50’ Crab Walk
Quick Rest Then Complete…
SPECIFIC WARM-UP
2-3 SETS
10 Jumping Jack Toe Touches
10 Alt. Dead Bugs
5 Scap Pull-Ups
5 Kip Swings
5 Hanging Knee Raises*
*Toes to Something or Toes to Bar in Round 2/3
Workout – Performance
3 SETS (Time)
400m Run
20 Toes to Bar
200m Run
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Workout – Fitness
3 SETS (Time)
400m Run
20 Toes to Something
200m Run
10 Toes to Something
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Finisher – All
3 SETS* (No Measure)
15 Slow DB Shrugs
15 Single DB Pull-Over**
15 DB Bent Over Rows
*Use the same Moderate Weight for All Movements
**Supported on Bench or Med Ball
-Rest As Needed b/t Sets-
(No Measure)