BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:20 band pull-aparts
10 push-ups to downward dog
5 elbow-to-instep/leg
10 counterbalance squats
:20 scap pull-ups
250407 (Time)
– RX –
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)
– INTERMEDIATE –
18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)
– BEGINNER –
15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)
– MASTERS 55+ –
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (55/75 lb)
Skill Work (Checkmark)
Post-workout
Accumulate:
2:00 ring support hold
Stretching (Checkmark)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
– AT-HOME – (Time)
21-18-15-12-9 reps for time of:
Weighted sit-ups (10/15 lb)
Double-DB front squats (35/50 lb)
Work Your Weakness
– SKILL I – (Checkmark)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
– Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.