BayWay CrossFit – CrossFit
Warm-up (No Measure)
Banded warm-up | 4:00
2 sets:
3 Spiderman stretches/leg
10 alternating hamstring scoop stretches
20 banded side steps (moving right)
20 banded side steps (moving left)
Dynamic warm-up | 10:00
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.
1 set:
10 air squats
5 hanging knee raises on the pull-up bar
10 kip swings on the pull-up bar
1 set:
10 air squats
10 knees-to-chest
1 set:
10 air squats
10 toes-to-bars
Service Cup 4 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
5 hang clean and jerks (80/115 lb)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
– INTERMEDIATE –
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises
Then,
On a 5:00 clock:
Find a 1-rep-max clean
– BEGINNER –
AMRAP 10:
5 hang clean and jerks (35/45 lb)
10 air squats
15 sit-ups
Then,
On a 5:00 clock:
Find a 1-rep-max clean
– MASTERS 55+ –
Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises
Then,
On a 5-minute clock:
Find a 1-rep-max clean
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 elbow-to-instep/side
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
Complete as many rounds and reps as possible in 10 minutes of:
5 double-dumbbell hang clean and jerks (35/50 lb)
10 single-dumbbell goblet squats
15 V-ups
Then,
On a 5-minute clock:
Max-rep double-dumbbell squat cleans