BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
1 set:
200m run
:30 band pull-aparts
10 alt windmills
10 inchworm + push-ups
10 ring rows
10 glute bridge
10 unweighted good mornings
10 supine leg lowering
:30 band pull-aparts
250203 (Time)
– RX –
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
C2B Pull-ups
– INTERMEDIATE –
For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
Pull-ups
– BEGINNER –
For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
Ring Rows
Metcon (No Measure)
3 sets:
10 dumbbell windmills/arm
10 Strict TTB or Supine Leg Lower (4111)
10 Barbell Glute Bridge
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
– AT-HOME – (Time)
For time:
30-24-18-12-6 reps of:
Double-DB deadlifts (35/50 lb)
15-12-9-6-3 reps of:
Double-DB hang power cleans (35/50 lb)
V-ups
Work Your Weakness
– STRENGTH III – (Checkmark)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
– Farmers carry modifications: Load, dumbbell box step-ups
– Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold