BayWay CrossFit – CrossFit
Warm-up (No Measure)
Partner dynamic warm-up | 9:00
1 set:
Partner 1 | 1:00 bike, row, or ski
Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel
– Emphasize maintaining weight in the heels and knees over toes.
1 set:
Partner 1 | 1:00 bike, row, or ski
Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squat initiations
– Emphasize keeping the armpits forward and pressing up into the PVC.
1 set:
Partner 1 | 1:00 bike, row, or ski
Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squats to above parallel
– Emphasis on maintaining the previously practiced shoulder position while sending the hips further back and down, and knees further out.
Metcon (Time)
– RX –
On a 15:00 clock:
75 burpees
– Every minute on the minute, starting at 0:00, complete 5 power snatches (55/75 lb)
In the remaining time:
Find a 1-rep-max power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
– INTERMEDIATE –
On a 15:00 clock:
75 burpees
– Every minute on the minute, starting at 0:00, complete 5 power snatches (45/65 lb)
In the remaining time:
Find a heavy single power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
– BEGINNER –
On a 15:00 clock:
45 burpees
– Every minute on the minute,. starting at 0:00, complete 5 power snatches (35/45 lb)
In the remaining time:
Practice sets of 3 power snatches
– Score is total time to complete the burpees and 3-rep power snatch load.
– MASTERS 55+ –
For time
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (45/55 lb)
In the remaining time:
Find a 1-rep power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
Skill Work (Checkmark)
Pre-workout
Every 2 minutes for 4 sets, complete the following complex:
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Notes
-Use this complex to practice barbell cycling.
-Athletes may build above the intended workout weight but the focus is on speed and efficiency of movement.
Stretching (Checkmark)
1 set:
1:00 foam roll upper back
1:00 cat-cow
– AT-HOME – (7 Rounds for time)
– AT-HOME –
On a 10:00 clock:
0:00-10:00
For time
75 burpees
– Every minute on the minute (including 0:00) complete 8 dumbbell power snatches (35/50 lb)
10:00-15:00
1-3 single-dumbbell squat snatches/arm