BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

1 set:

1:00 bike or row

5 inchworm + push-ups

5 over/under-the-fence/direction

1 set:

1:00 bike or row

10 alternating plank shoulder taps

5 elbow-to-instep/leg

1 set:

5 push-ups (from the knees as needed)

:20 Samson stretch/leg

Skill Work (4 Rounds for weight)

Post-workout

4 rounds:

Dumbbell overhead walking lunges (50 ft)

– Rest 1:00 between rounds.

241213 (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

5 hang power cleans (105/155 lb)

5 strict handstand push-ups

– INTERMEDIATE –

AMRAP 8:

5 hang power cleans (75/115 lb)

3 handstand push-up negatives

– BEGINNER –

AMRAP 8:

5 hang power cleans (35/45 lb)

5 dumbbell shoulder presses (15/20 lb)

– MASTERS 55+ –

AMRAP 8:

5 hang power clean (65/95 lb)

5 DB shoulder presses (20/35 lb)

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 8:

8 DB hang power cleans (35/50 lb)

5 strict handstand push-ups

– Use two dumbbells.

– Substitute pike push-ups if no wall space is available.