BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
1:00 row
20 mountain climbers
10 air squats
1 set:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
250328 (Calories)
– RX –
AMRAP 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
– INTERMEDIATE –
AMRAP 2:00 for 8 rounds:
12 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
– BEGINNER –
AMRAP 2:00 for 6-8 rounds:
6 wall-ball shots (10/14 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
– MASTERS 55+ –
AMRAP 2:00 for 8 rounds:
15 wall-ball shots (10/20 lb) (9/9 ft)
Max-cal row
– Rest 2:00 between rounds.
Skill Work (Checkmark)
Post-workout
EMOM 6:
:30 ring support hold
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
– AT-HOME – (Distance)
Every 2:00 for 8 rounds:
15 single-DB thrusters (35/50 lb)
Max-distance double-DB front rack carry (35/50 lb)
– Rest 2:00 between rounds.
– Switch arms as needed.
Work Your Weakness
Weighted Pull-ups (- STRENGTH III –
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
)
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets if desired.
– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.