BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 rounds
200-meter run
Hip rotations – out and around
Hip rotations – in and out
5 air squats
A skips
B skips
C skips
5 air squats
High knees
Butt kickers
5 air squats
Skill Work (5 Rounds for weight)
Pre-workout
5 sets:
1 power snatch
1 overhead squat
1 squat snatch
250426 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (105/155 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– INTERMEDIATE –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (75/115 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– BEGINNER –
AMRAP 20 with a partner:
100-meter run
5-cal bike, row, or ski
5 hang power snatches (35/45 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– MASTERS 55+ –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (75/115 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
200-meter run
10 up-downs to a target (6 in)
3 left-arm DB snatches (35/50 lb)
3 left-arm DB overhead squats
3 right-arm DB snatches
3 right-arm DB overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Work Your Weakness
– STRENGTH III – (Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
– Finish each carry in less than 1 minute.
– Record the heaviest unbroken carry.
– Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
– Sandbag modification: Load, dumbbell or kettlebell front-rack carry, barbell front-rack carry.
Optional Murph Prep – All
Metcon (No Measure)
For Time (Cap: 12 min):
– 3 Rounds:
– 8 Chin-ups (Scale: Jumping, Banded, Ring Rows)
– 10 Decline Push-ups (Scale: Knees, Incline)
– 12 Broad Jump Squats
– 200m Run