Regional Week Friday – Bayway CrossFit
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Regional Week Friday

17
May

Regional Week Friday

BayWay CrossFit – CrossFit

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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

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