BayWay CrossFit – CrossFit
General Warm-up (No Measure)
On a 7:00 clock:
10 arm circles, forward
10 arm circles, backward
5 ring rows
5 up-downs
5 pike push-ups
– Perform the pike push-ups from the floor or a box as desired.
– Cycle through this warm-up until 7 minutes have passed.
250215 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (85/115 lb)
– INTERMEDIATE –
AMRAP 15:
1-2-3-4… etc.
Pull-ups
3-6-9-12.. etc.
Bar-facing burpees
Push jerks (65/95 lb)
– BEGINNER –
AMRAP 15:
3-6-9-12.. etc.
Ring rows
Bar-facing burpee step-overs
Push jerks (35/45 lb)
– MASTERS 55+ –
AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (55/75 lb)
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
3-6-9-12.. etc.
Alternating single-arm DB hang power cleans (35/50 lb)
DB-facing burpees
Double-DB push jerks (35/50 lb)
– Use one DB for the cleans and two for the jerks.