What It Takes – Bayway CrossFit
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What It Takes

19
Jul

What It Takes

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

ON YOUR OWN BEFORE CLASS:

3 Rds:

3 Burpee

6 Alternating Dbl Snatch

6 Goblet Squat w/ Dbl

5/3 Cal Bike SPRINT

rest :30s

then

10 pvc pipe pass throughs

10 band pull aparts

20 Lateral Monster Walks

Alt Dbl Snatch: https://youtu.be/9520DJiFmvE

Goblet Squat: https://youtu.be/Xjo_fY9Hl9w

PVC Pipe Pass throughs: https://youtu.be/-SjunOgLHOE

Band Pull aparts: https://youtu.be/zjwmS5cGnqA

Lateral Monster Walks: https://youtu.be/rPTkrAJ6Fh4
*WE WILL DO A BREIF WARM UP AT THE START OF CLASS WITH SOME LINE DRILLS AND THE COUCH STRETCH. THIS WILL HELP YOU BE READY FOR THE INTENSE SQUATTING

Weightlifting

Back Squat (5 x 2 – ahap – across)

*WE WILL DO THIS AS CLASS AS AN EVERY :90s STYLE WORKOUT. WE WILL GIVE 6 MINUTES FROM THE TIME WE BREAK BRIEF BEFORE WE START THE CLOCK FOR SQUATS. HAVE YOUR EQUIPMENT ON.

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP x 6

9/6 Cal Bike

6 TTB

3 Power Snatch

-Rest 3:00-

RX+: 185/115

RX: 135/95

FIT: 95/65 – K2C

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