BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 PVC Passthroughs

10 Single Leg Deads e leg

10 Vups

10 Scap Pullups

Sideways Banded Walk
***Warm up needs to be done by 8:15

Warm-up (No Measure)

1 min e leg Couch Stretch

1 min e arm banded lat
***Warm up needs to be done by 8:15

Warm-up (No Measure)

Barbell Warm Up:

2 Rounds:

Snatch Bent Over Row x 10

OHS x 10

BN Press Snatch Grip x 10

Muscle Snatch x 10
***Warm up needs to be done by 8:15

Weightlifting

5 Stop Snatch (15 Minutes to Build to a Max in the Complex)

Pause 2” off floor, above knee, power position, above knee, 2” off floor + low hang snatch

Snatch (5 x 1 @ Max Complex Weight)

Metcon

Metcon (Time)

Partner WOD:

100 Dbl Unders Each

50 KB Snatch (switch e 2 reps) 53/35

100 Partner WB (every break = 5 burpees e) 20/14

100 Cal Row (switch e 25 cal – partner must hold hollow rock)

30 Syncro OHS 115/75