BayWay CrossFit – CrossFit
Warm-up (No Measure)
Progressive warm-up | 7:00
1 set:
10 leg swings/leg
10 lateral leg swings
10 arm swings across
10 arm swings overhead
10 toe touches
200-meter run
10 alternating Samson stretch lunges
10 inchworms
10 alternating Cossack squats
200-meter run
250712 (Time)
– RX –
For time:
1,600-m run
100 wall-ball shots (14/20 lb) (9/10 ft)
100 KB snatches (35/53 lb)
– INTERMEDIATE –
For time:
1,200-m run
100 wall-ball shots (10/14 lb) (9/10 ft)
100 KB snatches (25/35 lb)
– BEGINNER –
2 rounds for time:
400-m run
25 wall-ball shots (6/10 lb) (9/10 ft)
25 KB snatches (15/25 lb)
– MASTERS 55+ –
For time:
1.600-m run
100 wall-ball shots (10/20 lb) (9/9 ft)
100 KB snatches (26/35 lb)
Stretching (Checkmark)
1 set:
1:00 calf stretch/leg
1:00 couch stretch/leg
1:00 forearm barbell mash/arm
– AT-HOME – (Time)
– AT-HOME –
For time:
1.600-m run
100 single-DB thrusters (35/50 lb)
100 single-DB hang snatches (35/50 lb)
– Hold one DB anyway for the thrusters.
– SKILL I – (Checkmark)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
—
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.