BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
200-meter jog
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 hand-elevated push-ups
10 box step-ups
10 box jumps, step down
10 box jump-overs
200-meter run
Skill Work (Weight)
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
250523 (Time)
– RX –
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)
– INTERMEDIATE –
15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)
– BEGINNER –
12-9-6-3 reps for time:
Power cleans (35/45 lb)
Push jerks
Box step-ups (12/12 in)
– MASTERS 55+ –
15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)
– Athletes may step up or jump onto the box; step down in either case.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 foam roll calves/side
– AT-HOME – (Time)
15-12-9-6-3 reps for time:
DB power cleans (35/50 lb)
DB push jerks
Box or object jump-overs (20/24 in)
– Use two dumbbells.
Work Your Weakness
– STAMINA I – (Time)
3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run modifications: 600/750, 400/500, 200/250-m C2, assault, or Echo bike; 300, 200, 100-m row