BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 rounds:
200-meter run
:30 mountain climbers
10 good mornings
10 shoulder presses
:30 up-downs
10 back-rack alternating lunges
10 behind-the-neck shoulder presses
:30 burpees
– Use a PVC or empty barbell for one or both rounds.
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Bench Press (3-3-3)
Build to the heaviest 3 you can
250120 (Time)
– RX –
For time:
Handstand walk (150 ft)
40 shoulder presses (55/75 lb)
800-m run
– Complete handstand walks in 25-ft segments.
– INTERMEDIATE –
For time:
50 shoulder taps against the wall
40 shoulder presses (45/55 lb)
800-m run
– BEGINNER –
For time:
10 inchworms
30 double-DB shoulder presses (10/15 lb)
400-m run
– MASTERS 55+ –
For time:
12 wall walks
40 shoulder presses (35/55 lb)
800-m run
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
Handstand walk (150 ft)
30 double-DB shoulder presses (35/50 lb)
800-m run
– Complete handstand walk in 25-ft segments.
Work Your Weakness
– SKILL I – (2 Rounds for reps)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the day’s training.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume as needed to get to the rings quickly.
– Adjust volume or substitute low-ring transitions to stay consistent on the muscle-ups.
– If you want a challenge, use a weighted rope.