BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row, Bike or Run

8 Squat Therapy (or slow Air Squats)

8 Tuck-Ups

8 Scap Push-Ups

:10 Bottom of the Ring Row Hold (or :20 plank)

:10 Top of the Ring Row Hold (or :20 hollow position)

Into …

1 ROUND

:45 Row, Bike or Run

10 Air Squats

10 Hollow Rocks

10 Knee Push-Ups

5/5 Single Arm Ring Row or 10 Bent Over Rows

Workout

“BASELINE” (Time)

FOR TIME

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)