BayWay CrossFit – CrossFit
General Warm-up
1 set:
:40 bike (slow)
:40 inchworms
:40 reverse lunges
1 set:
:40 bike (moderate)
:40 kb Romanian deadlifts
:40 forward lunges
1 set:
:40 bike (fast)
:40 Russian kettlebell swings
:40 pvc oh lunges
1 set:
10 kettlebell swings
Skill Work (Weight)
EMOM 8:
2 heaving snatch balances
– Use a weight that you can strict press behind the neck.
250205 (AMRAP – Rounds and Reps)
– RX –
AMRAP 11:
6 overhead lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike
– INTERMEDIATE –
AMRAP 11:
6 overhead lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike
– BEGINNER –
AMRAP 11:
6 PVC overhead lunges
6 KB swings (18/26 lb)
5/7-cal air bike
– MASTERS 55+ –
AMRAP 11:
6 overhead lunges (55/75 lb)
7 kettlebell swings (35/53 lb)
7/9-calorie air bike
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 saddle stretch
AT-HOME- (AMRAP – Rounds and Reps)
AMRAP 7:
5 double-dumbbell overhead walking lunges (35/50 lb)
7 alternating single-arm kettlebell hang snatches
9 up-downs to a target (12/12 in)
Work Your Weakness
– SKILL I – (Checkmark)
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.