BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
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 air squat
10 back squat
Back Squat (Build to 10 RM)
Quickly build to the heaviest set of 10 you can. You are only allowed one attempt at a 10 RM. You have 10 mins to complete this.
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.
Bench Press (- STRENGTH II –
For load:
Bench press
10-8-8-6-6)
– Welcome to week four in our Strength II bench press cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.