Announcements

KNEES OVER TOES SEMINAR – MARCH 19TH – 9AM

BayWay CrossFit – CrossFit Open

Warm-up

Warm-up (No Measure)

10:00 Bike Warm Up (for the second 5 mins do a 10s sprint st the end of each minute

Pre Prep:

Foam Roll Lats & Quads

Glute Warm Up

Banded 7’s

Couch Stretch

Banded Front Rack

Movement Prep:

5/5 DB Strict Press

10 Air Squat

15 Jumping Jacks

5/5 DB Bent Row

5/5 DB Push Press

8 Single DB Front Squat

15 Jumping Jacks

3/3 DB Thrusters

15 Jumping Jacks

Workout Prep:

Work through the thruster weights with a few reps of each

Quickly pick up your rope after each warm-up thruster set and do some jump ropes.

Then quickly get on the pullup bar to warm that movement.

Repeat through all the weights of the thruster. Try to spike your heart rate and then have some time to bring it down before the start.

Workout

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here