BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:30 easy row
:30 moderate row
:30 easy row
:30 hard row
10 alternating scorpion stretches
5 dumbbell shoulder presses
5 jumping ring dips
250108 (Time)
– RX –
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
– INTERMEDIATE –
4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
800/1,000-m row
– BEGINNER –
4 rounds for time:
10 pike push-ups
10 foot-assisted dips
600/800-m row
– MASTERS 55+ –
4 rounds for time:
15 double-DB shoulder presses (20/35 lb)
15 strict ring dips
800/1,000-m row
Stretching (Checkmark)
Accumulate:
30-50 reps of unweighted A-T-Y drill
– AT-HOME – (Time)
4 rounds for time:
15 strict handstand push-ups
15 hand-release push-ups
1,000-m run