BayWay CrossFit – CrossFit
General Warm-up (No Measure)
On a 6:00 clock:
10 PVC pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
3-5 false-grip ring rows
3-5 low-ring muscle-up transitions
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
– INTERMEDIATE –
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
20 chin-over-bar pull-ups
– BEGINNER –
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (6/10 lb) (9/10 ft)
30 cleans (35/45 lb)
20 push-ups
– MASTERS 55+ –
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (10/20 lb) (9/9 ft)
30 cleans (65/115 lb)
20 ring muscle-ups
Stretching (Checkmark)
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 14:
60 alternating single-leg squats
50 sit-ups
40 single-dumbbell thrusters (20/35 lb)
30 dumbbell power cleans (35/50 lb)
20 dumbbell squats
10 wall walks
– Use one dumbbell for the thrusters.
– Use two dumbbells for the cleans and squats.
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week seven of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Back Rack Lunge (- STRENGTH II –
For load:
Back rack lunge
2-2-2-2-2-2-2)
– Welcome to week three of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 2 alternating back rack lunges for the day. Do not push to failure.
– Use a rack to get the barbell to your back rack.
– Ensure the back knee gently touches the ground with each rep vs. slamming down.
– STRENGTH III – (Checkmark)
5 sets:
Sled push (100 ft) (50/90 lb)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
– Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal vs. an over-the-shoulder drag.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set.
– SKILL I – (AMRAP – Reps)
EMOM 8:
Min. 1 | :30 GHD sit-ups
Min. 2 | 5-10 strict ring dips
– Scale GHD sit-up range of motion or substitute V-ups as needed.
– Substitute banded ring dips or ring support holds as needed.
– STAMINA I – (9 Rounds for distance)
5 rounds for distance:
1:40 on / :20 off
– Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Bike, ski, or run.
– Hold close to a 2k race pace.
– Paces should be just beyond manageable, but you shouldn’t fall apart.
– Move faster than you want to and fight to hang on and recover during the 20 seconds of rest.
– Start the first round with your 2k race pace and adjust from there.
– Use each work interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
– Start each interval with a sprint start to get the average 500-meter pace to where you want it as fast as possible.
– Finish the fifth and ninth intervals with a faster pace.
– Modification: effort/intensity.