BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
250412 (Time)
– RX –
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
– INTERMEDIATE –
20 rounds for time:
2 pull-ups
4 push-ups
6 air squats
– BEGINNER –
8-12 rounds for time:
2 ring rows
4 push-ups from the knees
6 air squats
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Stretching (Checkmark)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
20 rounds for time:
3 up-downs to a target (6/6 in)
6 push-ups
9 air squats
Work Your Weakness
– STRENGTH III – (Time)
For time:
400-meter back-rack walk (1.15 x bodyweight)
or
400-meter yoke carry (15/25 lb per corner)
– 9:00-14:00.
– You might have to drop the bar once or twice and the yoke up to 5 times.
– Walk as far as you can without putting the bar down. Push through the feeling of being uncomfortable and continue to walk. If you have to drop, rest minimally before picking it back up again.
– If using a barbell, only use a load you can safely get back to the rack position from the ground if you have to drop.
– Brace your midsection the entire walk, and use a belt if desired.
– Scale load to finish within the intended time domain.
– Make sure you have a loading that you can comfortably and confidently bring to your back rack if you are using a bar.