BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up
3 sets:
10 air squats
10 push-ups
10 sit-ups
Bike warm-up
7 sets:
:30 bike
:30 rest and adjust bike setup as needed
250702 (Time)
– RX –
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike
– INTERMEDIATE –
21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75lb)
Push presses (55/75 lb)
Cal Echo bike (15-12-9-15 calories)
– BEGINNER –
15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike
– MASTERS 55+ –
For time:
21-15-9-21
Sumo deadlift high pulls (45/65 lb)
Push presses (45/65 lb)
15-12-9-15
Cal Echo bike
Stretching (Checkmark)
1 round
:30 side plank/side
1:00 foam roll upper back
:30 side plank/side
1:00 foam roll lats/side
:30 side plank/side
– AT-HOME – (Time)
21-15-9-21 reps for time:
DB sumo deadlift high pulls (20/35 lb)
DB push presses (20/35 lb)
Shuttle runs
– 1 shuttle run is 25 ft out and back.
Work Your Weakness
– STAMINA I – (Time)
3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest
—
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– This workout will be very challenging if you go all out on all intervals
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a 50-70-second window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run substitutions: 600/750, 400/500, 200/250-m C2, Assault, or Echo bike; 300, 200, 100-m row