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Fitness Is A Family Business –
BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
2 sets:
1:00 row (easy)
10 alternating Samson stretches
10 hamstring kick-ups/leg
10 hollow rocks
10 Superman arch-ups
10 scap push-ups
10 strict hanging knee raises
250505 (Time)
– RX –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
– INTERMEDIATE –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars
– BEGINNER –
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises
– MASTERS 55+ –
Same as Rx’d
Skill Work (4 Rounds for weight)
Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
25-20-15-10-5:
Up-downs to a target (6/6 in)
V-ups
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 or perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.