BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round with a partner:
Partner 1 | :30 bike, row, or ski (easy)
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | :30 bike, row, or ski (moderate)
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | :30 bike, row, or ski (fast)
Partner 2 | :30 kettlebell good mornings
Switch
Rest :30
Partner 1 | :30 bike, row, or ski (fast)
Partner 2 | :30 kettlebell deadlifts
Switch
250114 (AMRAP – Rounds and Reps)
– RX –
AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– INTERMEDIATE –
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– BEGINNER –
AMRAP 8:
16 KB swings (18/26 lb)
4 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS 55+ –
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Turkish Get Up (Post-workout
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.)
Stretching (Checkmark)
1 set:
:45 scorpion stretch/side
:45 table top stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 8:
24 alternating DB hang snatches (35/50 lb)
6 shuttle runs
– Use one dumbbell.