BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
5 Inchworms w/ Push Up
5/5 Moose Antlers
10 Scap Push Ups
10 Alt Piked Toe Taps
10 Alt Groiners
10 Good Mornings
Into…
2 ROUNDS
6 Up-Downs (RND 2: Burpees)
6 DBL DB Deadlifts
6 DBL DB Hang Cleans
6 DBL DB Strict Press (RND 2: Push Press)
6 Alt DB Step Ups (RND 2: DB Step Ups)
Strength – All
Shoulder Press (5-5-5-5
Tempo Strict Press (31X1)*
)
*Start Light and Build to Moderate.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout – Performance
FOR TIME (Time)
10 DBL DB Ground to Overhead (50/35)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (24/20)
40 DB Push Press
50 Burpees*
*Final 50 Burpees performed with no weight.
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
FOR TIME (Time)
10 DBL DB Ground to Overhead (35/20)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (20)
40 DB Push Press
50 Burpees*
*Final 50 Burpees performed with no weight.
(Score is Time)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)