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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Rowing and single-under warm-up | 6:00
Movement // Focus
:30 rows pulls, legs only // slight forward lean at the torso and flat back.
:30 row pulls, legs, then hips // timing legs first, then hips.
:30 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms.
:30 full strokes // legs, hips, arms, arms, hips, legs.
Double-under practice | 2:00
3 sets:
:15 double-unders or attempts
:15 rest
Row test | 3 minutes
1 round:
1:00 row at 80-90% effort
— In partners, 1 person rows a minute, and then the next partner rows for a minute.
— Determine the average calories completed from your team and use the following guidelines for each row effort for the workout:
~14/17+ cals = Rx’d
~10-13/13-16 cals = ~65/80 cals
~6-9/9-12 cals = 50/65 cals
250719 (Time)
– RX –
For time with a partner:
80/100-cal row
150 double-unders
100 deadlifts (95/135 lb)
150 double-unders
80/100-cal row
– INTERMEDIATE –
For time with a partner:
60/80-cal row
80 double-unders
100 deadlifts (65/95 lb)
80 double-unders
60/80-cal row
– BEGINNER –
For time with a partner:
40/50-cal row
80 single-unders
50 deadlifts (35/45 lb)
80 single-unders
40/50-cal row
– MASTERS 55+ –
For time with a partner:
80/100-cal row
150 double-unders
100 deadlifts (65/95 lb)
150 double-unders
80/100-cal row
Skill Work (Checkmark)
Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME – (Time)
– AT-HOME –
For time with a partner:
1,000-m run
150 double-unders
100 double-DB deadlifts (35/50 lb)
150 double-unders
1,000-m run
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
—
– Increase loading across as many sets as possible.
– Perform dips on rings or straight bars.
– Rest 2-3 minutes between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Bench press modifications: load, dumbbell bench or floor press.