Open Workout

21
Feb

Open Workout

BayWay CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m run

3 Rounds:

10/10 Single Arm DB Press 35/20

10m Lateral Banded Walk

10 Jumping Air Squats

Dynamic:

10 Leg Swings

10 Toe Touches

10 Between legs

10 Lunge Back Lean Back

10 Lunge Behinds

10/10/10 Band Pull Aparts

Stretch: 1 Min Each

Couch Stretch

Pigeon Pose

Forward Fold

Workout Prep: (During break btw heats)

6/4 Cal Bike Sprint

4-6 Wallballs

4-6 Cals on rower easy

water

catch breath

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target