BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 6:00
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 ring rows
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– RX –
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
– INTERMEDIATE –
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats
– BEGINNER –
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout accessory
Accumulate:
2:00 side plank, right
2:00 side plank, left
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 20:
5 DB bent-over rows (35/50 lb)
10 push-ups
15 air squats
– Use two dumbbells.
Work Your Weakness
– STAMINA I – (10 Rounds for time)
10 sets for time:
500/600-meter C2 Bike
:30 rest
—
– All sets under 1:30.
– Start at a conservative pace and increase your speed after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 Bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski