Announcements
BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
2 sets:
20 jumping jacks
10 banded pull-aparts
10 push-ups to downward dog
5 elbow-to-insteps/leg
10 air squats
10 reverse lunges
10 scap pull-ups
250512 (Time)
– RX –
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks
– INTERMEDIATE –
7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 hollow rocks
– BEGINNER –
6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 leg-tucked hollow rocks
– MASTERS 55+ –
7 rounds for time:
2 rope climbs (12/12 ft)
20 walking lunges
20 hollow rocks
Skill Work (Checkmark)
Post-workout
Accumulate:
25-75 KB side bends/side
– Use a light load.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
7 rounds for time:
20 alternating double-DB renegade rows (35/50 lb)
20 walking lunges
20 hollow rocks
Work Your Weakness
– STAMINA I – (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike at sub-60 RPMs
– Use a C2 bike, assault bike, or Echo Bike.
– Try for 150 or more calories across the entire effort.