BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Banded lower body warm-up
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (moving right)
20 banded side steps (moving left)
Progressive warm-up
1 set:
20 jumping jacks
10 reverse lunges
1 set:
20 skier jacks
10 elevated reverse lunges
1 set:
20 mountain climbers
10 alternating single-leg squats to a target
1 set:
10 up-downs
10 alternating single-leg squats with heel hook
1 set:
5 burpees
10 alternating single-leg squats
Skill Work (5 Rounds for weight)
Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean
250224 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
20 alternating single-leg squats
10 power cleans (125/185 lb)
– INTERMEDIATE –
AMRAP 10:
10 alternating single-leg squats
10 power cleans (95/135 lb)
– BEGINNER –
AMRAP 10:
10 alternating reverse lunges
10 power cleans (35/45 lb)
– MASTERS 55+ –
AMRAP 10:
20 alternating single-leg squats
10 power cleans (95/135 lb)
Stretching (Checkmark)
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated pike stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 10:
20 alternating single-leg squats
15 double-DB power cleans (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.
– 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.