BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Shoulder and hip warm-up
2 sets:
:20 arm circles forward
:20 arm circles backward
10 PVC pass-throughs
5 elbow-to-insteps, left
5 elbow-to-insteps, right
Dynamic warm-up
3 sets:
:20 plate hops
:10 rest
:20 counterbalance plate squats
:10 rest
:20 burpees to a target (12/12 in)
:10 rest
Squat Snatch (Pre-workout
EMOM 8:
1 squat snatch)
250428 (Time)
– RX –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)
– INTERMEDIATE –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)
– BEGINNER –
For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)
– MASTERS 55+ –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (75/115 lb)
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
15-12-9-6-3
Lateral burpees over the DB
10-8-6-4-2
Alternating DB squat snatches (35/50 lb)
Work Your Weakness
– STAMINA I – (Time)
For time:
200-meter run
400-meter sled drag (25/45 lb)
200-meter run
400-meter sled push
200-meter run
– Plan to complete this workout in 20 minutes or less.
– Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!