BayWay CrossFit – CrossFit

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General Warm-up (Checkmark)

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

Hang Power Snatch (- RX –
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.

– INTERMEDIATE –
Same as Rx’d”

– BEGINNER –
Same as Rx’d
)

Skill Work (Checkmark)

Post-workout

8 sets:

:20 plank hold

:10 rest

Stretching (Checkmark)

Accumulate:

1:00 cobra stretch

:30 foam roll lats/side

– AT-HOME – (Checkmark)

Every 2:00 for 10 rounds:

5-10 left-arm DB hang power snatches

5-10 right-arm DB hang power snatches