BayWay CrossFit – CrossFit
General Warm-up (No Measure)
On a 7:00 clock:
20 steps walking on the toes
10 front-to-back leg swings/leg
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats to above parallel
:30 single-unders
Skill Work (5 Rounds for weight)
Pre-workout
EMOM 5:
5 hang power snatches
– Practice cycling at a light load.
250516 (Time)
– RX –
10 rounds for time:
3 hang power snatches (85/135 lb)
30 running step single-unders
– INTERMEDIATE –
10 rounds for time:
3 hang power snatches (65/95 lb)
20 running step single-unders
– BEGINNER –
7 rounds for time:
3 hang power snatches (45/65 lb)
15 running step single-unders
– MASTERS 55+ –
10 rounds for time:
3 hang power snatches (65/95 lb)
30 running step single-unders
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (Time)
10 rounds for time:
5 left-arm DB hang snatches (35/50 lb)
5 right-arm DB hang snatches (35/50 lb)
30 running step single-unders
Work Your Weakness
– SKILL I – (Checkmark)
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.