BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 ring rows
10 kettlebell deadlifts
1 set:
5 ring rows (more challenging)
5 single-arm Russian kettlebell swings/arm
2 sets:
2-5 strict pull-ups
10 Russian kettlebell swings
1:00 bike
– Rest :30
250223 (Time)
– RX –
For time:
25 strict pull-ups
50 Russian KB swings (53/70 lb)
2500m bike
– INTERMEDIATE –
For time:
15 strict pull-ups
50 Russian KB swings (35/53 lb)
2500m bike
– BEGINNER –
For time:
25 ring rows
25 Russian KB swings (18/26 lb)
1500m bike
– MASTERS 55+ –
For time:
25 strict pull-ups
50 Russian KB swings (35/53 lb)
800m run
Skill Work (Checkmark)
Post-workout
8 sets:
:20 hollow rocks
:10 rest
:30 weighted march in-pace
:10 rest
Bear hug the sandbag to your chest. As you march, pick your knees up as high as you can. As soon as you finish the 30 rest, prepare for your hollow rocks.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (Time)
For time:
25 double-DB hang power cleans (35/50 lb)
50 single-DB swings
800-meter run
Work Your Weakness
– STAMINA I – (Time)
5 rounds for time:
24/30-calorie bike
– Rest 2:00 between rounds.
– Rounds in 2:30 or less. Advanced athletes push for sub-2:00.
– Use any available bike.
– Push as hard as possible on each round vs. pacing.
– If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the heavy feeling in your legs.
– Bike modifications: Calories, max calories in 2:00, row or ski (same calories).