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BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– INTERMEDIATE –
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
– BEGINNER –
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
5 DB bent-over rows (35/50 lb)
10 push-ups
15 air squats
– Use two dumbbells.
Work Your Weakness
– STAMINA I – (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Conditioning work to train mid-workout running stamina.
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace.
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
– Run modifications: Distance, 400-m, 800-m, 1,600-m, 200-m C2 bike; 200-m, 400-m, 800-m, 100-m row; 200-m, 400-m, 800-m, 100-m ski