BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses
1 set:
10 push-ups to down dog
10 med-ball front squats
10 up-downs
10 alternating med-ball overhead lunges
– Scale to PVC overhead lunges as needed.
1 set:
5 wall-ball shots (9/10 ft)
20 lateral hops over a line
5 wall-ball shots (10/11 ft)
20 lateral hops over a line
5 wall-ball shots (10/11 ft)
250124 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching; one partner works at a time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.
– MASTERS 55+ –
AMRAP 20 with a partner:
10 sumo deadlift high pulls (35/55 lb)
10 wall-ball shots (10/20 lb) (10/10 ft)
– Each partner completes a full round before switching; one partner works at a time.
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
As many reps as possible in 20 minutes with a partner:
5 left-arm DB sumo deadlift high pulls (35/50 lb)
5 right-arm DB sumo deadlift high pulls
10 single-DB thrusters (35/50 lb)
– Each partner completes a full round before switching. One partner works at a time.
Work Your Weakness
– STRENGTH III – (2 Rounds for weight)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
– Use a sandbag load that is challenging but allows you to complete the carry without breaking.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.