BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
1:00 bike
5 inchworm to push-ups
10 PVC shoulder presses
10 PVC good mornings
250310: Calories (Calories)
– RX –
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
-Must get 38/50 calories to move on to shoulder to overhead
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5
– MASTERS 55+ –
Same as Rx’d
250310: Shoulder-to-overhead (Weight)
Build to a heavy 3-rep shoulder-to-overhead
Skill Work (Checkmark)
Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side
– AT-HOME – (AMRAP – Reps)
On a 16:00 clock:
0:00-10:00:
Min 1: burpees to a 12-in target
Min 2: rest
10:00-16:00:
Every 2:00 for 3 rounds:
1 set:
3 DB shoulder presses (35/50 lb)
5 DB push presses
7 DB push jerks
– Perform each set unbroken.
– Use two dumbbells.
Work Your Weakness
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Relatively heavy grunt work.
– Increase loading of both the dumbbells and the sandbag across as many sets as possible.
– Complete both movements in 2 sets or less.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build to a challenging load that still allows for quality movements for both the carry and the hold.
– Farmers carry modifications: Load, dumbbell box step-ups
– Sandbag hold modifications: Load, dumbbell or kettlebell front-rack hold