Announcements
PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES
BayWay CrossFit – CrossFit
Warm-up (No Measure)
The CrossFit warm-up | 13:00
2 sets:
:90 bike
10 Samson stretch lunges, alternating
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows
250709 (Time)
– RX –
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
– INTERMEDIATE –
3 rounds for time:
20/25-cal Echo bike
15 pull-ups
– BEGINNER –
3 rounds for time:
12/18-cal Echo bike
15 ring rows
– MASTERS 55+ –
Same as Rx’d
Skill Work (No Measure)
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
Stretching (Checkmark)
1 set:
100 banded pull aparts
1:00 foam roll lats/side
1:00 foam roll quads/leg
– Use a light band.
– AT-HOME – (Time)
– AT-HOME –
3 rounds for time:
35 burpees
21 double-DB bent-over rows (35/50 lb)
– STRENGTH III – (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
—
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, do not push to failure, and stay smart about the loads you lift.