BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
3 sets:
6 push-ups
8 alternating Cossack squats
30 flutter kicks
10 front squats
– Increase barbell weight for the front squats each set.
Front Squat (- RX –
For load:
3-3-3-3-3
Front squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
Metcon (No Measure)
3 sets:
100’ Handstand walk
1:00 flutter kicks
– Rest 2:00 between sets
Modifications:
1. 15 HSPU
2.100′ Bear Crawl
3. 10 Wall Walks
5. 40 HS Shoulder Taps
6. 1:00 Handstand Hold
7. 20 DB Strict Shoulder Press
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME – (5 Rounds for time)
5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
– Rest 2:00-3:00 between sets.
– Use two dumbbells and the heaviest loads you have available.
Work Your Weakness
– STAMINA I – (Time)
5 sets for total time:
400-meter run
350/400-meter row
– Rest 2:00 between sets.
– Complete each set in under 4:30 total.
– Reduce run distance to 300 meters and row distance to 250/300 meters to maintain proper pacing.
– Start at a moderate pace and gradually increase speed to finish the final set faster than the first 4.