BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

1 :00 bike

10 mountain climbers

10 cossack/groiner/samson

10 back squat

10 slam ball g2oh

Back Squat (- RX –
For load:
Back squat
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 (Time)

-RX-

5 x 1:00 rounds:

9/7 Cal Bike

9 slam balls (20/30)

-INTERMEDIATE-

5 x 1:00 rounds

9/7 Cal Bike

7 slam balls (20/30)

-BEGINNER-

5 x 1:00 rounds

6/4 Cal Bike

6 slam ball (15/20)

-AT HOME-

5 x 1:00 rounds

6 Bupree

8 alternating dumbbell lunges (35/50)

– Use two DBs.

Metcon (No Measure)

Accumulate:

:30 pigeon stretch/side

1:00 couch stretch/side