BayWay CrossFit – CrossFit
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
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
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)
Skill Work (4 Rounds for weight)
Post-workout
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.
Work Your Weakness
– 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.
– STRENGTH III – (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire effort. You may have to stop 2-3 times, but go unbroken if you can!