BayWay CrossFit – CrossFit
Warm-up (No Measure)
General Olympic lifting warm-up | 13:00
1 set:
600m run
3 rounds:
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
– RX –
For time:
30 clean and jerks (95/135 lb)
– INTERMEDIATE –
For time:
30 clean and jerks (65/95 lb)
– BEGINNER –
For time:
30 clean and jerks (45/65 lb)
– MASTERS 55+ –
For time:
30 clean and jerks (65/95 lb)
Skill Work (Checkmark)
Pre-workout
Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
Stretching (Checkmark)
1 set:
1:00 foam roll upper back
1:00 foam roll calf/side
– AT-HOME – (Time)
– AT-HOME –
For time:
50 DB power clean and push jerks (35/50 lb)
– Use two DBs.
Metcon (Checkmark)
3 sets:
12 close-grip bench presses
1:00 sandbag hold at the chest (100/150 lb)
– Increase the close-grip bench load as mechanics and strength allow. Use a weight that you can complete 12 reps in two sets or less.
– Use a challenging sandbag load that allows for unbrroken holds for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.
– 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.
– Rest as needed between sets.