BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Banded warm-up0
2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 banded pull-aparts
Dynamic warm-up
1 set:
20 jumping jacks
20 alternating soldier kicks
10 inchworms + 1 push-up
1 set:
20 skier jacks
10 alternating box step-overs
10 up-downs
1 set:
20 mountain climbers
10 box jump-overs
5 burpees
Thruster (Pre-workout
EMOM 10:
2 thrusters)
250331 (AMRAP – Reps)
– RX –
AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
– INTERMEDIATE –
AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
– BEGINNER –
AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.
– MASTERS 55+ –
AMRAP 12:
2 wall-ball shots (9/9 ft) (10/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
– Athletes may step-up onto the box.
Optional Murph Prep – All
Metcon (No Measure)
3 Rounds for Quality:
– 5 Weighted Pull-ups (Scale: Banded, Ring Rows, Jumping)
– 10 Dumbbell Floor Press
– 15 Squat Jumps
– 100m Run
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts
– AT-HOME – (AMRAP – Reps)
AMRAP 12:
2 single-DB thrusters (35/50 lb)
2 object jump-overs (20/20 in)
2 burpees
– After every round add 2 reps to each movement.
Work Your Weakness
– STRENGTH I – (6 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between-cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.