BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2:00 bike to start
2 sets:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 single-leg toe touches/leg
10 unweighted good mornings
250820 (10 Rounds for weight)
– RX –
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike
– INTERMEDIATE –
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
6/8-cal bike
– BEGINNER –
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
4/6-cal bike
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
– AT-HOME – (10 Rounds for weight)
– AT-HOME –
Every 2:00 for 10 rounds:
3-5 double-DB power cleans (35/50 lb)
3-5 double-DB hang power cleans
15 jumping air squats
Work Your Weakness
– SKILL I – (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
Run Strong Week 3 (3 Rounds for distance)
Speed/Threshold Workout: 3 x 10 min @ 10K pace with 2:30 min walk/jog recovery
If you do not know your 10k time –
Take your most recent 1-mile time and add 60–75 seconds per mile to estimate your 10K pace.
Example:
1-mile time = 7:00
Add 60–75 seconds → 10K pace ≈ 8:00–8:15 per mile
Use that pace for the 10-minute intervals