BayWay CrossFit – CrossFit
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