BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

On a 6:00 clock:

Partner 1 | 100-meter jog + 10-30 single-unders or double-unders

Partner 2 | Cossack squats, sit-ups, and Samson lunges

– One partner runs and jumps rope while the other AMRAPs one movement at a time.

Skill Work (3 Rounds for weight)

Pre-workout

6 sets for load:

1 snatch balance + 2 overhead squats

Snatch Balance

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

30-20-10 reps for time of:

Single-unders

Feet-anchored sit-ups

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

2 sets:

:30 cobra stretch

:30 Spiderman stretch/side

:30 calf stretch/side

– AT-HOME – (Time)

Same as Rx’d