BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2 sets:
:30 alternating reverse lunges
:15 rest
:30 good mornings
:15 rest
:30 push-ups
:15 rest
:30 ring rows
:15 rest
250807 (Checkmark)
– RX –
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges 105/155
Min 2: 5 burpee over bar
Min 3: 100′ farmers carry 53/70
Min 4: rest
– INTERMEDIATE –
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges 75/115
Min 2: 5 burpee over bar
Min 3: 100′ farmers carry 35/53
Min 4: rest
– BEGINNER –
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges 55/75
Min 2: 3 burpee
Min 3: 100′ farmers carry 26/35
Min 4: rest
– MASTERS 55+ –
EMOM 20:
Minute 1: 8 alternating back rack reverse lunges 75/115
Minute 2: 5 burpee over bar
Minute 3: 100′ farmers carry 35/53
Minute 4: Rest
Stretching (Checkmark)
1 set:
1:00 couch stretch/side
1:00 standing calf stretch/side
– AT-HOME – (5 Rounds for weight)
– AT-HOME –
EMOM 20 minutes
Min. 1: 16 alternating dumbbell reverse lunges (35/50 lb)
Min. 2: 5 broad jumps
Min. 3: 12 alternating dumbbell renegade rows (35/50 lb)
Min. 4: Rest