BayWay CrossFit – CrossFit
Warm-up (No Measure)
1k Bike or 400 m run
–
Couch Stretch: 2min
Pigeon: 2min
Baned Front Rack: 2min
–
3 rounds:
5 Goblet Squats 50/35#
5/5 Press
5/5 Bent row
5/3 cal bike sprint
–
During Heat Transition:
5 Thruster Empty Bar
5 Scap pullups
5 Thruster 75/55
3-5 strict pullup
5 Thruster 95/65
3-5 kipping pullup
Warm-up
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes