Announcements

PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES

BayWay CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Dynamic warm-up | 8:00

2 sets:

:20 band pull-aparts

10 PVC pass-throughs

10 scap pull-ups

10 shoulder presses

10 alternating Spiderman + twists

10 counterbalance squats

Thruster (- RX –
For load:
Thruster
3-3-2-2-1-1-1

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For load:
Thruster
3-3-3-3-3-3

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

Accumulate:

2:00 pull-up bar hang

2:00 couch stretch/leg

– Use a foot assist if needed on the pull-up bar hang.

– AT-HOME – (Checkmark)

– AT-HOME –

EMOM 9:

:30 double-DB thrusters (35/50 lb)