BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
10 banded pull-aparts
5 push-ups to downward dog
10 banded pass-throughs
1 set:
200-meter run
15 jumping jacks
10 push-ups
15 jumping jacks
20 sit-ups
15 jumping jacks
10 push-ups
15 jumping jacks
200-meter run
250321 (Time)
– RX –
For time:
2,400-m run
then…
5 rounds:
15 push-ups
15 toes-to-bars
– INTERMEDIATE –
For time:
2,400-m run
then…
5 rounds:
10 push-ups
10 toes-to-bars
– BEGINNER –
For time:
1,600-m run
then…
5 rounds:
10 push-ups from the knees
10 hanging knee raises or sit-ups
– MASTERS 55+ –
Same as Rx’d
Feeling Froggy Work (Time)
Post-workout
Accumulate 5:00 bear hug sandbag hold
Stretching (Checkmark)
1 set:
:45 lacrosse ball chest mash/side
:45 doorway pec stretch/side
– AT-HOME – (Time)
For time:
2,400-m run
then…
5 rounds:
15 push-ups
15 v-ups
Work Your Weakness
– SKILL I – (AMRAP – Rounds and Reps)
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
Handstand walk (50 ft)
– Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.
– Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.
– Dumbbell row modifications: Load, reps.
– Handstand walk modifications: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries