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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 7:00
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
1 set
10 unweighted good mornings
10 2 hand 1 KB pushup
250715 (Time)
– RX –
5 rounds for time:
12 KB goblet squats (35/53 lb)
6 High Box Jump 30/36
12 KB goblet reverse lunges
6 strict pull-ups
– INTERMEDIATE –
5 rounds for time:
12 KB goblet squats (26/35 lb)
6 High box jump 24/30
12 KB goblet reverse lunges
3 strict pull-ups
– BEGINNER –
5 rounds for time:
12 air squats
4 high box jump 20/24
12 reverse lunges
3 ring rows
– MASTERS 55+ –
5 rounds for time:
12 KB goblet squats (26/35 lb)
6 high box jumps 24/30
12 KB goblet reverse lunges
6 strict pull-ups
Skill Work (Checkmark)
Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.
Stretching (Checkmark)
2 sets:
1:00 pec stretch
1:00 calf stretch/leg
1:00 bar hang
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm
– AT-HOME – (Time)
– AT-HOME –
5 rounds for time:
12 DB goblet squats (35/50 lb)
12 alternating double-DB renegade rows (35/50 lb)
12 single-arm DB step-ups (20/20 in)
12 double-DB bent-over rows
– SKILL I – (Checkmark)
4 sets:
Handstand walk (150 ft)
– Rest 2:00-3:00 between sets.
—
– Set up a 150-ft course and walk as far as possible without breaking. If you need to do a couple of down-and-backs due to space, that is ok too.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk or give yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you cannot walk on your hands.