BayWay CrossFit – CrossFit
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
Work Your Weakness
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold, right arm
:20 ring plank hold, left arm
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet forward, making your body more upright as opposed to horizontal.
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.