BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
3 sets:
:30 bike, easy
:20 bike, moderate pace
:10 bike, fast pace
2 sets:
10 PVC good mornings
10 leg swings/side (forward and back)
5 inchworms
10 leg swings/side (side to side)
10 alternating Samson stretches
241202 (AMRAP – Reps)
– RX –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest
– INTERMEDIATE –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
– BEGINNER –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest
– MASTERS 55+ –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
Skill Work (3 Rounds for weight)
Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.
Stretching (Checkmark)
1 set:
:30 standing hamstring stretch/leg
1:00 table top stretch
– AT-HOME – (AMRAP – Reps)
4 rounds for reps:
1:00 walking lunges
1:00 dumbbell deadlifts (35/50 lb)
2:00 rest
– Use two dumbbells.
Work Your Weakness
– SKILL I – (AMRAP – Rounds and Reps)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
– Complete the L-sit hold in three sets or less.
– Use this as a skill/technique-building session vs. a metabolic conditioning workout.
– Scale deficit handstand push-ups to regular handstand push-ups, negatives, or pike push-ups as needed.
– Scale L-sit hold to one leg extended, knees tucked to chest, or a plank hold as needed.