BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Burpees on coaches cadence + 200m skip
Line Drills:
Side shuffle
Spiderman lunge
Lungeback Lean Back
Lunge Behinds
Red Band Glute Warm up:
10 Slow Squats
10 Lateral Walks
10 Forward and Back
Pigeon pose, sampson stretch, quad stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
RX+
AMRAP x 12
9 Air Squats
3 Strict Ring Dips
*add 3 reps to each movement each round
RX
AMRAP x 12
9 Air Squats
3 Ring Dips
*add 3 reps to each movement each round
SC
AMRAP x 12
9 Air Squats
3 Pushups
*add 3 reps to each movement each round
Cool Down
Warm-up (No Measure)
1-2 minutes groin
1-2 minutes pecs