BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike or Run
3 rounds:
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Med ball jumping squats
Stretch:
Couch Stretch: 2:00 each leg
Wall arm stretch: 1:00 total time
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed