BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
1 set:
10 alternating step-ups
10 slow calf raises
1:00 single-under practice
1 set:
:20 Samson stretch/leg
:30 single-single-double-unders
5 kettlebell windmills/arm
1 set:
:20 Cossack squat stretch/leg
1:00 double-under practice
5 kettlebell windmills/arm
Shoulder Press
4×5 – building to heavy set of 5
250829 (Time)
– RX –
For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
– INTERMEDIATE –
For time:
80 DB box set-ups (20/24 in) (25/35 lb)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.
– BEGINNER –
For time:
60 DB box step-ups (12/20 in) (10/15 lb)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
– MASTERS 55+ –
For time:
80 dumbbell box step-ups (20/24 in) (20/35 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Stretching (Checkmark)
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch
– AT-HOME – (Time)
– AT-HOME –
For time:
80 dumbbell box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Work Your Weakness
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
—
– Use the heaviest pair of kettlebells possible that allows for challenging but manageable unbroken 1-minute holds.
– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
Run Strong Week 4 (Checkmark)
– Single-Leg RDL – 3 sets x 8/leg
– Deficit Push-Ups or Ring Push-Ups – 3 x 12
– Deadbug – 3 x 20
– KB Cross-Body Carry – 3 x 40 ft/side