CrossFit – Fri, Jun 27

BayWay CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Dynamic mobility | 8:00

2 rounds

:15 hollow hold

15 banded good mornings

15 band pull-aparts

:15 hollow hold

:15 bar hang

10 air squats

16 alternating Spiderman twists

250627 (AMRAP – Rounds and Reps)

– RX –

AMRAP 15:

100-m DB suitcase carry (35/50 lb)

20 box jumps (20/24 in)

20 single-arm DB push presses

– Use one dumbbell.

– Step down from the box.

– Switch hands as needed on the suitcase carries and push presses.

– INTERMEDIATE –

AMRAP 15:

100-m DB suitcase carry (20/35 lb)

20 box jumps (20/24 in)

20 single-arm DB push presses

– Use one dumbbell.

– Step down from the box.

– Switch hands as needed on the suitcase carries and push presses.

– BEGINNER –

AMRAP 15:

100-m DB suitcase carry (10/15 lb)

15 box jumps (12/20 in)

15 single-arm DB push presses

– Use one dumbbell.

– Step down from the box.

– Switch hands as needed on the suitcase carries and push presses.

– MASTERS 55+ –

AMRAP 15:

100-m DB suitcase carry (20/35 lb)

20 box jumps (20/24 in)

20 single-arm DB push presses

– Use one dumbbell.

– Step down from the box.

– Switch hands as needed on the suitcase carries and push presses.

Skill Work (Checkmark)

1 set:

1:00 reach, roll, and lifts

1:00 double-forearm stretch

Stretching (Checkmark)

1 set:

1:00 lacrosse ball tricep/side

1:00 lacrosse ball shoulder/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 15:

100-m DB suitcase carry (35/50 lb)

20 jumps over an object (20 in)

20 single-arm DB push presses

– Use one dumbbell.

– Step down from the box.

– Switch hands as needed on the suitcase carries and push presses.

Work Your Weakness

– SKILL I – (Checkmark)

On a 15:00 clock:

Work on front and back levers.

– Rest as needed between efforts.


– [ Front lever ] | Front of your body facing the rings.

– [ Back lever ] | Back side of your body facing the rings.

– For both movements, start from an inverted hang on the rings, squeeze your abs and glutes hard, and slowly lower yourself into the desired position while keeping your body in a straight line.

– Don’t be discouraged if the first few times you pass right through the position without being able to stop.

– If you can’t stop yourself from reaching the ground with your feet before you let go of the rings.

– Front lever modifications: Use a pull-up bar instead of rings

– Back lever modifications: Use a pull-up bar instead of rings