BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
10 alternating reverse lunges
10 step-ups
:30 mountain climbers
1 set
10 unweighted good mornings
10 walking lunges
10 box jumps
:30 up-downs
250214 (Weight)
– RX –
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
– INTERMEDIATE –
Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
– BEGINNER –
Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
– Step down from the box.
– MASTERS 55+ –
Every 2:00 for 10 rounds for load:
10 box jumps (12/12 in)
3 hang squat cleans
– Step down from the box.
Stretching (Checkmark)
Accumulate:
2:00 seated pike stretch (feet wide)
– AT-HOME – (AMRAP – Reps)
Every 2:00 for 10 rounds for load:
10 tuck jumps
3-7 double-DB hang squat cleans (35/50 lb)