BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
Running line drill warm-up
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
241205 (5 Rounds for time)
– RX –
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
– MASTERS 55+ –
Same as Rx’d
400m Run (Time)
Max Effort 400m Run
Record fastest time
Skill Work (Checkmark)
Post-workout:
200-m front rack hold carry
– Switch arms as desired
Stretching (Checkmark)
1 set:
:30 foam roll calves/side
:30 foam roll quads/side
– AT-HOME – (5 Rounds for time)
Same as Rx’d, intermediate, or beginner