BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 5:00
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
Running dynamic warm-up | 7:00
1 set:
200-meter run, slow
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
250801 (Time)
– RX –
For time:
1,600-m run
1,000-m row
1,600-m run
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For time:
1,000-m run
750-m row
1,000-m run
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 foam roll calves
1:00 standing calf stretch/leg
– AT-HOME – (Time)
– AT-HOME –
For time:
1,600-m run
120 alternating box step-ups (20/24 in)
1,600-m run
– STRENGTH III – (5 Rounds for time)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)
—
– Choose a load that allows you to perform unbroken hip extension sets.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.