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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2 sets:
200-meter run
10 alternating Spiderman stretches
5 up-downs
10 PVC front squats
5 burpees
10 PVC shoulder presses
250718 (Time)
– RX –
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar
– INTERMEDIATE –
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 lateral burpees over the bar
– BEGINNER –
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 lateral burpee bar step-overs
– MASTERS 55+ –
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 burpees over the bar
Skill Work (Checkmark)
Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
1:00 double-forearm stretch
– AT-HOME – (Time)
– AT-HOME –
3 rounds for time:
9 DB hang power cleans (35/50 lb)
12 DB thrusters (35/50 lb)
15 burpees over the dumbbells
– Use two dumbbells.
– STAMINA I – (4 Rounds for time)
4 sets on the bike:
500 meters, easy-to-moderate pace
500 meters, sprint pace
1000 meters, standing bike
– Rest 3:00 between sets.
—
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– 500-meter sprints in :40-:55.
– All intervals in under 4:30.
– The easy-to-moderate pace should be a conversation pace that builds into a full sprint.
– Try to seamlessly perform the entire interval as one cohesive ride, avoiding stopping to transition to the next position.
– 500-meter easy-to-moderate pace in 1:00-1:20.
– 500-meter sprint pace in :40-:55.
– 1000-meter standing bike pace in 1:40-2:05.
– Bike modifications: row or ski half the distance.