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.
– SKILL I – (Time)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– Plank holds in 1-2 sets.
– While performing strict toes-to-rings, focus on leaning back and pressing the rings to your toes.
– While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.
– Reduce volume and/or range of motion on the GHD sit-ups if you have not been practicing this movement consistently.
– Strict toes-to-rings modifications: strict hanging knee raises on rings.
– GHD sit-up modifications: GHD sit-ups to parallel, AbMat sit-ups.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– Pinch a dumbbell or medicine ball between your legs or use a weight belt to add weight to the dips.
– Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
– Switch the movement to double-dumbbell shoulder presses if you cannot perform strict handstand push-ups.
– If you are not proficient or have limited mobility with the dips, avoid adding weight; use a band for assistance if needed.