BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
200m run
10 Samson stretch lunges
10 hollow rocks
10 push-ups
10 ring rows or 3-10 strict chin-ups
10 single db z-press
2 sets:
10’ – 20’ – 30’ shuttle
5 burpee
250206 (AMRAP – Reps)
– RX –
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
– Rest the remaining 2:15.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
Max-reps up-downs
– Rest the remaining 2:15.
– MASTERS 55+ –
Same as Rx’d
Metcon (No Measure)
Post Workout Strength:
4 sets:
3-5 strict weighted chin-ups
10 db z-press
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Reps)
Same as Rx’d