BayWay CrossFit – CrossFit
Warm-up (No Measure)
Calorie warm-up | 10:00
3 rounds:
10 calories per partner
– One partner moves through each one of the stretches from the list while the other works.
– Use machine of choice and pick up the pace each round.
Stretches:
1) Alternating toy soldiers, slow
2) Alternating Samson stretch
3) Alternating plank reach-throughs
250919 (Calories)
– RX –
AMRAP 10 with a partner:
Max-calories on echo bike
– Non-working partner holds a plank.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 10 with a partner:
Max-calories on echo bike
– Non-working partner holds a plank from the knees.
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout:
For load:
3-3-3-3-3-3-3
Weighted dip
Stretching (Checkmark)
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
– AT-HOME – (AMRAP – Reps)
– AT-HOME –
AMRAP 10 with a partner:
Max shuttle runs
– 1 shuttle run is 25 feet out and 25 feet back.
– Non-working partner holds a plank.
– Switch as needed.