BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:30 single-unders
10 PVC pass-throughs
10 PVC good mornings
10 PVC shoulder presses
10 PVC overhead squats
Skill Work (Checkmark)
Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
241224 (Time)
-RX-
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders
– INTERMEDIATE –
For time:
21-15-9:
KB swings (35/53 lb)
50-50-50:
Double-unders
– BEGINNER –
For time:
21-15-9:
KB swings (18/26 lb)
50-50-50:
Single-unders
– MASTERS 55+ –
For time:
21-15-9:
KB swings (35/53 lb)
70-70-70:
Double-unders
Stretching (Checkmark)
1 set:
1:00 double-forearm stretch (extension)
1:00 double-forearm stretch (flexion)
– AT-HOME – (Time)
For time:
24 alternating dumbbell hang snatches (35/ 50 lb)
100 double-unders
18 alternating dumbbell hang snatches
100 double-unders
12 alternating dumbbell hang snatches
100 double-unders