BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUNDS
200m run
8 Box Step-Overs
8 Alt. Elbow Punches
8 Hang Muscle Clean
8 Strict Press
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Box Jump-Overs
6 Hang Power Clean
6 Push Press
Workout – Performance
AMRAP X 20 MINUTES (Time)
200m Run
8 Shoulder to Overhead (135/95)
11 Box Jump Overs (24/20)
(Score is Time)
Workout – Fitness
AMRAP X 20 MINUTES (Time)
200m Run
8 Shoulder to Overhead 95/65
11 Box Jump Overs (20)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS (No Measure)
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)