BayWay CrossFit – CrossFit
General Warm-up (No Measure)
50 feet of each:
Jog x 2
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
1 set:
10 standing calf raises/leg
:30 band pull-aparts
Partner Muscle-up Biathlon (Time)
– RX –
For time:
400-m run
18 muscle-ups
400-m run
15 muscle-ups
400-m run
12 muscle-ups
– Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.
– INTERMEDIATE –
5 rounds for time:
400-m run
9 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.
– BEGINNER –
4 rounds for time:
400-m run
4 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.
– MASTERS 55+ –
For time:
400-m run
27 chest-to-bar pull-ups
400-m run
24 chest-to-bar pull-ups
400-m run
21 chest-to-bar pull-ups
– Partners run together and share pull-up reps as desired, running an additional 200-m after each person has taken an attempt.
– AT-HOME – (Time)
For time:
400-m run
18 double-dumbbell devils presses (35/50 lb)
400-m run
15 double-dumbbell devils presses
400-m run
12 double-dumbbell devils presses
– Partners run together and share devils presses as needed.
Work Your Weakness
– STRENGTH II – (Time)
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
– Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.
Stretching (Checkmark)
Accumulate:
:30 banded overhead stretch/side
:30 bent-arm pec stretch/side