BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
400-meter jog
10 leg swings/leg
5 inchworm + push-ups
:30 Samson stretch/leg
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
10 unweighted reverse lunges
250418 (Time)
– RX –
3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry
– INTERMEDIATE –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
– BEGINNER –
3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry
– MASTERS 55+ –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
Skill Work (Weight)
Post-workout
Accumulate:
10 DB Turkish get-ups/arm
Stretching (Checkmark)
3 sets:
:30 pigeon stretch / side
10 alternating scorpion stretch
– AT-HOME – (Time)
Same as Rx’d
Work Your Weakness
– SKILL I – (5 Rounds for reps)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– This session is a challenging skill piece following a metabolically intense workout.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the training session.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume to be able to get to the rings quickly.
– Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.
Optional Murph Prep – All
Metcon (No Measure)
EMOM x 12:
– Min 1: 6 Strict Pull-ups (Scale: Banded, Jumping, Ring Rows)
– Min 2: 6 Barbell Bent-over Rows
– Min 3: 150m Run + 8 Air Squats