BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

1 round:

:20 jumping jacks

5 elbow-to-insteps/leg

:20 plank hold

5 inchworms

1 round:

:20 jumping jacks

:20 alternating Spiderman stretch/leg

:20 hollow rocks

5 push-ups from the knees

1 round:

:20 jumping jacks

:20 Samson stretch/leg

:20 tuck-ups

5 hand-release push-ups

250115 (AMRAP – Reps)

– RX –

EMOM 10:

3 bar muscle-ups

10 hand-release push-ups

– INTERMEDIATE –

EMOM 10:

2-3 jumping bar muscle-ups

8 hand-release push-ups

– BEGINNER –

EMOM 10:

5 jumping pull-ups

5 hand-release push-ups from the knees

– MASTERS 55+ –

EMOM 10:

5 chest-to-bar pull-ups

10 hand-release push-ups

– If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups.

Skill Work (Checkmark)

Post-workout

Accumulate:

50 GHD hip extensions

Stretching (Checkmark)

2 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side

– AT-HOME – (AMRAP – Reps)

EMOM 10:

3 double-DB devils presses (35/50 lb)

10 hand-release push-ups