BayWay CrossFit – Free Trial
Warm-up
Warm-up (No Measure)
3 SETS
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee
Into…
4 SETS*
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups
*Progress to 10 Box Jumps for Sets 3 & 4.
S2OH PROGRESSION:
– BB STRICT PRESS
– DIP, DRIVE
– PUSH PRESS
– DIP, DRIVE, DROP
– PUSH JERK
– DIP, DRIVE, SPLIT
– SPLIT JERK
Strength
Shoulder to Overhead (3-3-3-3*)
*Taken from the rack. Build to a Heavy 3-Rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
30 Box Jumps 24/20
40 Shoulder to Overhead
30 Box Jumps
*Every 1:30 starting at 0:00, perform 3 Front Squats
RX: 115/75
RX+: 155/105
*Movement Adjustments*…-
— Strength — If overhead pressing is a no-go today, we can sub Bench Press with DBs or a Barbell, or DB or KB Floor Press.
– S2OH — Just like in the Strength, if we cannot press overhead today, we can sub DB Floor Press.
– Box Jumps — If jumping is not an option, we can sub Box Step Ups