BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
20 Single Unders
10 Good Mornings (BB opt.)
5 High Hang High Pulls
10 Alt. Elbow Punches
5 Cat Cows
into…
2 ROUNDS
10 Single-Single-Doubles
10 Clean Deadlifts
5 High Hang Muscle Cleans
10 Alt. Groiners
Strength – All
EMOM x 12 MINUTES* (Weight)
1 Power Clean
+
1 Hang Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Workout – Performance
7 ROUNDS FOR TIME (Time)
50 Double Unders
5 Hang Power Cleans (155/105)
(Score is Time)
Workout – Fitness
7 ROUNDS FOR TIME (Time)
75 Single Unders
5 Hang Power Cleans (115/75)
(Score is Time)
Cool Down – All
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)