BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 rounds:
1:00 row
5 inchworms + push-ups
:30 mountain climbers
10 scap pull-ups
250213 (Time)
– RX –
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.
– INTERMEDIATE –
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.
– BEGINNER –
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.
– MASTERS 55+ –
10-9-8-7-6-5-4 reps for time of:
Chest-to-bar pull-ups
– Row 150 m after each round.
Skill Work (Checkmark)
Post-workout
3 sets:
10-20 GHD sit-ups
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
:30 table-top stretch
– AT-HOME – (Time)
7-6-5-4-3-2-1 reps for time of:
Burpee + wall walk
– Run 150 m after each round.