BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
5 Inch Worm to Down Dog
6 Alt Groiner with a twist
5/5 Cat Cow
5/5 Book Openers *
*Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body
Into…
2 ROUND
1:00 Bike
10 Plate Deadlift
10 Plate Overhead Press
6/6 Split Squat
6 Step-Ups
Into…
1 ROUND
1:00 Bike
10 Plate Ground to Overhead
6 Box Jumps
Workout – All
6 SETS FOR MAX REPS (AMRAP – Reps)
1:00 – Box Jumps (20)
1:00 – Plate Ground to Overhead (Athlete Choice)
1:00 – Cal Bike
1:00 – Rest
(Score is Total Reps)
Cool Down – All
EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Alt. Piked Calf Stretches
*Feet on ground.
(No Measure)