BayWay CrossFit – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

1 set:

1:00 row, easy

10 alternating scorpion stretches

:30 plank hold

1 set:

1:00 row, moderate

10 air squats

:30 hollow rocks

1 set:

:30 row, fast

10 lunges

:30 mountain climbers

2 sets:

:30 row, sprint

10 front squats

10 front rack lunges

:30 rest

Skill Work (Checkmark)

Pre-workout

15:00 of rope climb practice

250131 (Time)

– RX –

5 rounds for time:

16/20-cal row

15 front-rack lunges (55/75 lb)

– INTERMEDIATE –

5 rounds for time:

12/15-cal row

15 front-rack lunges (35/45 lb)

– BEGINNER –

5 rounds for time:

8/10-cal row

10 unweighted lunges

– MASTERS 55+ –

5 rounds for time:

16/20-cal row

15 front-rack lunges (35/45 lb)

Stretching (Checkmark)

Accumulate:

30 reach-roll-lift

:30 Samson stretch/side

– AT-HOME – (Time)

5 rounds for time:

300-m run

15 single-DB front-rack lunges (35/50 lb)