BayWay CrossFit – CrossFit
Partner General Warm-up (No Measure)
1 set:
1:00 row, slow
Alternating Samson stretch
1 set:
:30 row, moderate
Alternating scorpion stretches
1 set:
10 synchronized sit-ups
1 set:
:30 row, fast
Unloaded good mornings
1 set:
:30 row, fast
Inchworms
250404 (Time)
– RX –
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (35/53 lb)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
– INTERMEDIATE –
For time with a partner:
75-cal row
50 synchronized sit-ups
75 KB swings (35/53 lb)
50 synchronized sit-ups
75-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
– BEGINNER –
For time with a partner:
50-cal row
25 synchronized sit-ups
75 KB swings (18/26 lb)
25 synchronized sit-ups
50-cal row
– MASTERS 55+ –
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (26/35 lb)
50 synchronized sit-ups
100-cal row
Skill Work (Checkmark)
Post-workout
1 set:
200-meter single-arm kettlebell overhead walk
– Switch arms as needed
Optional Murph Prep – All
Metcon (No Measure)
EMOM x 10:
– Min 1: 5 Deficit Push-ups (Scale: Knees, Elevated Hands) + 5 Ring Rows
– Min 2: 100m Run + 15 Air Squats
Work Your Weakness
Stretching (Checkmark)
1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side
– AT-HOME – (Time)
For time with a partner:
50 shuttle runs (25 ft)
50 synchronized sit-ups
100 single-arm DB hang snatches (35/50 lb)
50 synchronized sit-ups
50 shuttle runs (25 ft)
– 1 shuttle run = 25 feet down, 25 feet back.
– STAMINA I – (5 Rounds for calories)
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Air bike modifications: Echo bike, assault bike, C2 bike, ski, row, run