BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 SET (MOBILITY) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Lateral Hip Stretch (R) :45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES :30 Row 8 Banded Pull Aparts 4/4 Banded Sword Draws 8 Banded Good Morning 8 Banded Bent Over Row Strength – All Barbell Bent Over Rows* (Weight) 15-12-10-10 *Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs. (Score is Weight) Workout – Performance EMOM x 16 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – :45 Max Russian KB Swing (70/53) MIN 4 – :45 Static Hold Choice* *Static Hold Options… Plank Tuck/ Hollow Hold HS Hold Deadhang (Score is Total Russian KBS) KG KB: (32/24) Workout – Fitness EMOM x 16 MINUTES (AMRAP – Reps) MIN 1&2 – 400/350m Row...
