BayWay CrossFit – CrossFit
Warm-up (No Measure)
The CrossFit warm-up
2 sets:
200-meter run
10 Samson stretch lunges
10 goblet squats
10 db rdl’s
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
250701 (Time)
– RX –
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
12 strict chin-ups
400-m run
Double-DB front-rack walking lunge (75 ft)
12 strict chin-ups
200-m run
Double-DB front-rack walking lunge (75 ft)
12 strict chin-ups
– INTERMEDIATE –
800-m run
Double-DB front-rack walking lunge (75 ft) (20/35 lb)
6 strict chin-ups
400-m run
Double-DB front-rack walking lunge (75 ft)
6 strict chin-ups
200-m run
Double-DB front-rack walking lunge (75 ft)
6 strict chin-ups
– BEGINNER –
For time:
600-m run
Double-DB front-rack walking lunge (40 ft) (10/15 lb)
12 ring rows
200-m run
Double-DB front-rack walking lunge (40 ft)
12 ring rows
100-m run
Double-DB front-rack walking lunge (40 ft)
12 ring rows
Skill Work (Checkmark)
Post-workout
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg
Stretching (Checkmark)
1 set:
:30 doorway pec stretch/side
1:00 table-top stretch
– AT-HOME – (Time)
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
20 dumbbell bent over rows (35/50 lb)
400-m run
Double-DB front-rack walking lunge (75 ft)
20 dumbbell bent over rows
200-m run
Double-DB front-rack walking lunge (75 ft)
Work Your Weakness
– SKILL I – (Checkmark)
EMOM 10:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 10:
1 dumbbell Turkish get-up/arm
—
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Worry less about the loading and focus on being in the right position at the right time.
– During the dumbbell overhead squats, focus on pressing up, on the dumbbell, and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– During the dumbbell Turkish get-up, focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
– Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then you can increase the load.