BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
2:00 row or bike
10 mountain climbers
10 alternating Cossack squats
10 wall-facing squats
– Have athletes move closer to the wall each round if their squat mechanics are sound.
Back Squat (- RX –
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
250130 (5 Rounds for reps)
-RX-
5 x 1:00 rounds:
9/6 Cal Bike
12 alternating dumbbell lunges (35/50 lb)
– Use two DBs.
-INTERMEDIATE-
5 x 1:00 rounds
9/6 Cal Bike
8 alternating dumbbell lunges (35/50)
– Use two DBs.
-BEGINNER-
5 x 1:00 rounds
6/4 Cal Bike
8 alternating dumbbell lunges (35/50)
– Use two DBs.
-AT HOME-
5 x 1:00 rounds
6 Bupree
8 alternating dumbbell lunges (35/50)
– Use two DBs.
Stretching (Checkmark)
Accumulate:
:30 pigeon stretch/side
1:00 couch stretch/side