BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 SETS
1:00 Bike (Easy Pace)
10 KB Deadlifts
10 Alt. Deadbugs
5/5 Single DB Curl to Press
10 Alt. Shoulder Taps
5 Up-Downs
Into…
1 SET
1:00 Bike (Mod Pace)
10 Russian KB Swings
10 Sit-Ups
10 Alt. DB Hang Snatches
5 Push-Ups to Pike
5 Burpees
Workout – Performance
FOR TIME (Time)
50/40 Cal Bike
40 Russian KB Swings (70/53)
30 Sit-Ups
20 Alt. DB Snatches (50/35)
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Burpees
70/60 Cal Bike
60 Russian KB Swings
50 Sit-Ups
40 Alt. DB Devils Press
(Score is Time)
KG KB: (32/24)
KG DB: (22.5/15)
Workout – Fitness
FOR TIME (Time)
40/30 Cal Bike
30 Russian KB Swings (53/35)
25 Sit-Ups
20 Alt. DB Snatches (35/20)
50/40 Cal Bike
40 Russian KB Swings
35 Sit-Ups
30 Burpees
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Alt. DB Devils Press
(Score is Time)
KG KB: (24/16)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)