BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
AMRAP 5:
10 alternating Spiderman stretches
5 strict presses (35/45 lb)
5 up-downs
5 push presses (35/45 lb)
10 alternating plank reach-throughs
241203 (3 Rounds for weight)
– RX –
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d
Shoulder Press
Push Press
Push Jerk
Stretching (Checkmark)
2 sets:
:30 reach, roll, and lift
20 banded pull-aparts
– AT-HOME – (9 Rounds for reps)
3 sets:
Max-reps unbroken DB shoulder presses
– Rest 3:00 between sets.
3 sets:
Max-reps unbroken DB push presses
– Rest 2:00 between sets.
3 sets:
Max-reps unbroken DB push presses
– Rest 1:00 between sets.
– Athlete chooses the load.
– STAMINA I – (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain close to the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Use today’s session to develop consistency, working to maintain the same pace across all distances.
– Run substitutions: 300-m run, 700-m bike