BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 Rounds:

:30 Jump Rope

10 Groiner

10 Sit-up

10 PVC OHS

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.