BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 2:00

1 round.

200-meter jog with a partner

– Alternate bear hug carry with partner during 200m

250914 (Time)

– RX –

For time with a partner:

4,000/5,000-m row

1,600-m bear hug carry (50/90 lb)

– Switch as needed on both movements.

– INTERMEDIATE –

For time with a partner:

3,000/4,000-m row

1200-m bear hug carry (30/50 lb)

– Switch as needed on both movements.

– BEGINNER –

For time with a partner:

1,500/2,000-m row

800-m bear hug carry (10/20 lb)

– Switch as needed on both movements.

– MASTERS 55+ –

For time with a partner:

3,000/4,000-m row

1,200-m bear hug carry (30/60 lb)

– Switch as needed on both movements.

Stretching (Checkmark)

2 sets:

10 kip swings

1:00 foream stretch

1:00 couch stretch/leg

– AT-HOME – (Time)

– AT-HOME –

For time with a partner:

5,000-m run

1,600-m bear hug carry

– Switch as needed on both movements.