BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

10 alternating Spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

2 sets:

:40 air squats

:20 rest

:40 sit-ups

:20 rest

Skill Work (Weight)

Pre-workout

EMOM 10:

Build to a heavy complex:

1 snatch grip deadlift

1 snatch pull

1 snatch

1 overhead squat

250218 (Time)

– RX –

For time:

100 AbMat sit-ups

50 overhead squats (105/155 lb)

– INTERMEDIATE –

For time:

100 AbMat sit-ups

50 overhead squats (75/115 lb)

– BEGINNER –

For time:

50 AbMat sit-ups

25 overhead squats (35/45 lb)

– MASTERS 55+ –

For time:

100 AbMat sit-ups

50 overhead squats (75/115 lb)

Stretching (Checkmark)

2 sets:

:30 cobra stretch

:30 banded shoulder stretch/side

– AT-HOME – (Time)

For time:

100 AbMat sit-ups

75 single-arm DB overhead squats (35/50 lb)

Work Your Weakness

– SKILL I – (3 Rounds for reps)

5 sets:

5 handstand push-up negatives

5 single-arm dumbbell seated strict presses/arm

:30 max handstand push-ups

– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Ensure your head does not crash to the floor.

– Use a dumbbell strict press load that allows you to complete unbroken reps on each arm.

– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.

– Do not rest more than 10 seconds between movements.