BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
1 set:
2:00 bike, row, ski, or run
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
– Use an empty barbell.
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
– INTERMEDIATE –
For time:
70 hang power snatches (35/45 lb)
70 push presses
70 sumo deadlift high pulls
70 front squats
– BEGINNER –
For time:
50 hang power snatches (15/25 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
– MASTERS 55+ –
For time:
70 hang power snatches (35/45 lb)
70 push presses
70 sumo deadlift high pulls
70 front squats
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
– AT-HOME –
For time:
100 single-arm DB hang power snatches (20/35 lb)
100 single-arm DB push presses
100 single-arm DB sumo deadlift high pulls
100 single-arm DB front squats
– Use one dumbbell and alternate arms as needed.
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
10 deficit push-ups
—
– Increase loading across as many sets as possible.
– Perform push-ups to the deepest deficit that allows you to maintain unbroken reps.
– Rest 2:00-3:00 between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Bench press modifications: load, dumbbell bench or floor press
– Deficit push-up modifications: push-ups, push-ups from the knees
Run Strong Week 3 (Checkmark)
Good Morning – 4 sets x 8 (tempo 3-1-1)
Weighted Pull-Ups (or banded strict) – 3 sets x 6
– Ab Rollouts – 3 x 8
Farmer Hold – 3 x 30 sec