BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:30 single-unders
:10 rest
:20 mountain climbers
:10 rest
10 air squats, short pause in the bottom
1 set.
:30 single-unders or alternating-step jump rope
:10 rest
:20 Spiderman and reach
:10 rest
10 Kang squats
1 set
:15 double-unders or attempts
:10 rest
:15 double-unders or attempts
:10 rest
:10 single-leg mountain climbers, right
:05 rest
:10 single-leg mountain climbers, left
:10 rest
10 single-dumbbell good mornings, slow
250606 (Time)
– RX –
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (35/50 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
– INTERMEDIATE –
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (20/35 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
– BEGINNER –
For time with a partner:
400-m run
then…
6 rounds of:
10 double-DB power cleans (10/15 lb)
20 single-unders
then…
400-m run
– Partners perform the runs together and then alternate full rounds of the 6-round couplet.
– MASTERS 55+ –
For time with a partner:
800-m run
then…
10 rounds of:
10 double-dumbbell power cleans (20/35 lb)
20 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Stretching (Checkmark)
2 rounds:
1:00 calf foam roll/side
1:00 quad foam roll/side
– AT-HOME – (Time)
Same as Rx’d
Work Your Weakness
– SKILL I – (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.