BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 alternating Spiderman stretches
:20 air squats
– Rest :20.
241225 (Time)
– RX –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
6 rounds for time, starting with 2 candlesticks and then completing the even rounds only, i.e.: 2, 1; then, 4, 3, 2, 1; then, 6, 5, 4, 3, 2, 1; etc.:
1 inchworm
2 candlesticks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB shoulder presses (10/15 lb)
12 box step-ups (12/20 in)
Perform the workout like the “12 Days of Christmas” song moving through the even rounds only. In round one, perform 2 candlesticks, and then 1 inchworm. In round two, 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding the new exercises each even round.
– MASTERS 55+ –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 pike push-ups
12 Cossack squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
Stretching (Checkmark)
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
– AT-HOME – (Time)
Same as Rx