BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
4 sets:
:40 easy/moderate pace
:20 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
:30 band pull-aparts
5 hand-release push-ups
5 ring rows
5 elbow-to-instep/leg
:30 unweighted good mornings
10 reverse lunges/leg
10 single-leg toe touches/leg
– Rest :10-:20 between movements.
241206 (Time)
– RX –
30-20-10 reps for time:
Single-leg squats
Pull-ups
– INTERMEDIATE –
20-15-10 reps for time:
Single-leg squats
Pull-ups
– BEGINNER –
20-15-10 reps for time:
Air squats
Jumping pull-ups
– MASTERS 55+ –
30-20-10 reps for time:
Med-ball weighted step-ups (14/20 lb) (20/24 in)
Pull-ups
Stretching (Checkmark)
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll lats/side
– AT-HOME – (Time)
30-20-10 reps for time:
Single-leg squats
Alternating dumbbell renegade rows (35/50 lb)
– Use two dumbbells.