BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
200-meter jog
10 forward and back leg swings/leg
10 scap pull-ups
20 hollow rocks
10 alternating Samson stretches
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
No Chalk, No Grips… Leave Ya Gear Here (Time)
– RX –
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.
– INTERMEDIATE –
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 60 double-unders and 20 V-ups
– BEGINNER –
For time:
Accumulate 3:00 of a foot-assisted pull-up bar hang hold
– Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups
– MASTERS 55+ –
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 70 double-unders and 20 V-ups.
Stretching (Checkmark)
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch
– AT-HOME – (Time)
For time:
Accumulate:
3:00 of a plank hold
3:00 double-DB farmers carry hold (35/50 lb)
– Each time you break complete 100 double-unders and 30 V-ups.