BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:30 jumping jacks
:30 mountain climbers
10 PVC pass-throughs
5 inchworm + push-ups
10 counterbalance plate squats
Peek-a-Boo (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups
– INTERMEDIATE –
AMRAP 10:
4 squat cleans (105/155 lb)
9 pull-ups
– BEGINNER –
AMRAP 10:
3 DB hang power clean + front squats (15/25 lb)
7 jumping pull-ups
– MASTERS 55+ –
AMRAP 10:
4 squat cleans (95/135 lb)
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps.
Squat Clean (10:00 to establish:
1 heavy squat clean)
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 10:
6 double-DB squat cleans (35/50 lb)
12 alternating double-DB renegade rows
Straight into…
EMOM 10:
Min. 1 | 3 DB hang power cleans for speed
Min. 2 | 3 broad jumps for distance