BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ON YOUR OWN BEFORE CLASS:
3 Rds:
3 Burpee
6 Alternating Dbl Snatch
6 Goblet Squat w/ Dbl
5/3 Cal Bike SPRINT
rest :30s
then
10 pvc pipe pass throughs
10 band pull aparts
20 Lateral Monster Walks
Alt Dbl Snatch: https://youtu.be/9520DJiFmvE
Goblet Squat: https://youtu.be/Xjo_fY9Hl9w
PVC Pipe Pass throughs: https://youtu.be/-SjunOgLHOE
Band Pull aparts: https://youtu.be/zjwmS5cGnqA
Lateral Monster Walks: https://youtu.be/rPTkrAJ6Fh4
*WE WILL DO A BREIF WARM UP AT THE START OF CLASS WITH SOME LINE DRILLS AND THE COUCH STRETCH. THIS WILL HELP YOU BE READY FOR THE INTENSE SQUATTING
Weightlifting
Back Squat (5 x 2 – ahap – across)
*WE WILL DO THIS AS CLASS AS AN EVERY :90s STYLE WORKOUT. WE WILL GIVE 6 MINUTES FROM THE TIME WE BREAK BRIEF BEFORE WE START THE CLOCK FOR SQUATS. HAVE YOUR EQUIPMENT ON.
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Rounds:
AMRAP x 6
9/6 Cal Bike
6 TTB
3 Power Snatch
-Rest 3:00-
RX+: 185/115
RX: 135/95
FIT: 95/65 – K2C