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BayWay CrossFit – CrossFit
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)