BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
100-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
CFG 2021 Event 10 (Time)
– RX –
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.
– INTERMEDIATE –
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– BEGINNER –
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
Accumulate:
1:00 lacrosse ball foot roll/foot