BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)
1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg
1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)
1 set:
10 burpees
10 kettlebell swings (American swings)
Specific Warm-up (No Measure)
Burpee pull-up | progression
10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps.
5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent.
3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note that this will be faster, but might cause burnout more quickly).
3 burpee + kipping pull-ups // Jump up to the bar, reset into a kip, and move through the full range of motion (note that this is slower, but may allow athletes to last longer).
241127 (Time)
– RX –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
– INTERMEDIATE –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
– BEGINNER –
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
– MASTERS 55+ –
1-2-3-4-5-6-7-8-9-10 reps for time of:
Kettlebell swings (35/53 lb)
Burpee pull-ups
Skill Work (Checkmark)
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
Stretching (Checkmark)
1 set:
200-m cooldown walk
1:00 foam roll quadriceps
:30 foam roll lats/side
– AT-HOME – (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Alternating DB snatches (35/50 lb)
Burpee to a target (12 in)
Work Your Weakness
Bench Press (- STRENGTH II –
For load:
Bench press
1-1-1-1-1-1-1
– Last set should be the heaviest set.
)
– Welcome to week three of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy 1-rep bench press for the day.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.