BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1,000m Bike
2 sets:
10 empty bar deadlifts
10 groiners
10 monster walk steps, forward
10 monster walk steps, backwards
Extended Warmup (No Measure)
Goblet Squat Demo
Turkish Getup progression
Warm-up:
4 sets:
3 deadlifts
5 heel elevated goblet squat
1 Turkish getup (alt arms each set)
– Lift every 2:00.
– Start light and build up to starting weight.
– Build in goblet & tgu weights too
Deadlift (- RX –
For load:
Deadlift
10-8-8-4-4-4
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
E2:00 starting at the end of the warm-up E2:00
Metcon (No Measure)
3-5 SETS:
:30 Plank
10 Heel Elevated Goblet Squat
2/2 Turkish Getup
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (Checkmark)
Every 3:00 for 6 sets:
15 Supermen arch-ups
12 double-DB farmers carry reverse lunges (35/50 lb)
10-15 unbroken double-DB deadlifts
Work Your Weakness
– STAMINA I – (Distance)
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.