BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND (MOBILITY PREP)
6 Slow BB Jefferson Curls
6 Groiners + ½ Split
6 Slow Cat/Cow
into…
2 ROUNDS
1:00 Bike*
6/6 Single Leg RDL**
12 Alt. Deadbugs
12 BW Good Mornings**
*2nd Round: Workout Pace
**2nd Round: Use empty barbell
Strength – All
Deadlift (3×5*)
*Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight.
(Score is Weight)
Workout of the Week – Performance
“THE BEAR’S NECESSITIES (PERFORMANCE)” (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5 Deadlifts (315/205)
15/12 Cal Bike
(Score is Rounds + Reps)
KG BB: (143/93)
Workout of the Week – Fitness
“THE BEAR’S NECESSITIES (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5 Deadlifts (205/145)
12/10 Cal Bike
(Score is Rounds + Reps)
KG BB: (93/65)
Optional Cool Down – All
5-10 MIN YOGA FLOW… (No Measure)
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)