BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike or Run

3 rounds:

5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward

5 Jumping Jacks

5 Med ball jumping squats

Stretch:

Couch Stretch: 2:00 each leg

Wall arm stretch: 1:00 total time

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed