BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Jog 10 Leg Swings Forward + Back (ES) 10 Leg Swings Cross Body (ES) 10 Floor Scrapers 10 Calf Raises 10 Glute Bridge Raises 10 Dead Bugs Into… 2 ROUNDS 6 Pause Up-Downs (2nd RND: No pause) 6/6 Ankle Rolls In 6/6 Ankle Rolls Out 10 Sec High Knees 10 Sec Butt Kickers 10 Sit Ups Workout – All EMOM x 30 MINUTES (AMRAP – Reps) MIN 1 – 15 Up-Down to Target* MIN 2&3 – 400m Run MIN 4 – Max Sit-Ups MIN 5 – Rest *Target ideally is 6″ above standing reach. (Score is Total Sit-Ups) Optional Cool Down – All 1-2 SETS FOR QUALITY (No Measure) 200m Cool Down Walk 10 Cat/Cows :30/:30 Side Plank -Rest as Needed b/t Sets- (No Measure)