BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
10 alternating reverse lunges
10 step-ups
:30 mountain climbers
1 set
10 unweighted good mornings
10 walking lunges
10 box jumps
:30 up-downs
250214 (Weight)
– RX –
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
– INTERMEDIATE –
Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
– BEGINNER –
Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
– Step down from the box.
– MASTERS 55+ –
Every 2:00 for 10 rounds for load:
10 box jumps (12/12 in)
3 hang squat cleans
– Step down from the box.
Stretching (Checkmark)
Accumulate:
2:00 seated pike stretch (feet wide)
– AT-HOME – (AMRAP – Reps)
Every 2:00 for 10 rounds for load:
10 tuck jumps
3-7 double-DB hang squat cleans (35/50 lb)
Work Your Weakness
– 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.