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Fitness Is A Family Business –
BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
10 sumo-stance good mornings
10 alternating scorpion stretches
10 mountain climbers
250502 (10 Rounds for time)
– RX –
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post workout
Accumulate:
30 rower hamstring curls
Stretching (Checkmark)
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
– AT-HOME – (10 Rounds for time)
Every 3:00 for 10 sets:
200-m run
– Rest the remainder of each interval.
Work Your Weakness
– SKILL I – (3 Rounds for weight)
3 sets:
30 alternating double-dumbbell overhead lunges (35/50 lb)
– Rest 2:00-3:00 between sets.
– This will challenge both the strength and mobility in your shoulders and midline.
– Find a dumbbell load that allows you to go unbroken.
– Focus on maintaining locked-out elbows throughout the entire set.
Optional Murph Prep – All
Metcon (No Measure)
4 Sets for Quality:
– 8 Chin-ups (Scale: Jumping, Ring Rows)
– 8 Deficit Push-ups (Scale: Knees, Incline)
– 10 Goblet Squats (Explosive)
– 200m Run