BayWay CrossFit – CrossFit

View Public Whiteboard

()

General Warm-up (No Measure)

Partner 1:

1,000m row

Partner 2:

AMRAP x 4

8 band pull aparts

8 groiner

8 empty bar bench

8 Samson lunges

2k Row (Time)

Max Effort 2k Row
– RX –

For time:

2,000-m row

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time:

1,600-m row

– MASTERS 55+ –

Same as Rx’d

Metcon (Weight)

3 sets:

5 bench presses

10 decline push-ups

– Increase loading across as many sets as possible.

– Perform push-ups to the deepest deficit that allows you to maintain unbroken reps.

– Modifications: Load, dumbbell bench or floor press.

Stretching (Checkmark)

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

– AT-HOME – (Time)

For time:

2,000-m run

Work Your Weakness

Skill Work (Checkmark)

3 sets:

1:00 plank hold

50 Russian twists