BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill/leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
2 sets:
10 single-arm dumbbell high pulls/arm
10 sumo stance dumbbell good mornings
10 Superman arch-ups
Skill Work (5 Rounds for weight)
Pre-workout
EMOM 5:
3-5 sumo deadlift high pulls
250216 (Time)
– RX –
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
– MASTERS 55+ –
3 rounds for time:
400-m run
21 sumo deadlift high pulls (45/65 lb)
Stretching (Checkmark)
2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side
– AT-HOME – (Time)
3 rounds for time:
400-m run
10 left-arm DB sumo deadlift high pulls (35/50 lb)
10 right-arm DB sumo deadlift high pulls