BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 12:00
1 set:
200-meter row, slow
2 sets:
6 med-ball chest passes with a partner
6 med-ball lateral passes with a partner (3/side)
6 alternating box step-ups with a partner
1 set:
6 med-ball chest passes with a partner
6 med-ball lateral passes with a partner (3/side)
6 box jumps
3 sets:
3 shoulder presses – elbows in front of the bar in the rack
3 sumo deadlifts – feet just wider than squat stance
3 jumps in place (on sets 2 and 3, have athletes box jump and step down)
1 set:
200-meter row, faster
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
– RX –
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
– MASTERS 55+ –
3 rounds for reps:
1:00 wall-ball shots (10/20 lb)(9/9 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box jumps (20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
– Step or jump up to the box, but always step down.
Stretching (Checkmark)
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
– AT-HOME – (3 Rounds for reps)
– AT-HOME –
3 rounds for reps:
1:00 DB goblet squats (35/50 lb)
1:00 DB sumo deadlift high pulls
1:00 object jumps (20/20 in)
1:00 DB push presses
1:00 up-downs
– Rest 1:00 between rounds.
– Use one dumbbell.
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets:
Front rack walking lunge (50 ft)
—
– Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.
– Rest 2-3 minutes between attempts.
– Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).