BayWay CrossFit – CrossFit
Warm-up (No Measure)
Shoulder warm-up | 3:00
1 set:
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction
Progressive warm-up | 7:00
1 set:
20 mountain climbers
10 alternating box step-ups
10 ring rows
1 set:
5 strict sit-ups
5 box jumps, slow
5-10 feet-elevated ring rows
1 set:
10 sit-ups
10 box jumps, fast
1-5 strict pull-ups
250802 (Time)
– RX –
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
– INTERMEDIATE –
5 rounds for time of:
20 sit-ups
10 box jumps (20/24 in)
10 pull-ups
– BEGINNER –
5 rounds for time of:
12 sit-ups
10 box step-ups (20/20 in)
8 ring rows
– MASTERS 55+ –
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
– Athletes may step up onto the box.
Skill Work (Checkmark)
Post-workout
Accumulate:
10-30 GHD hip extensions
– Hold the top and bottom of each rep for :01.
Stretching (Checkmark)
2 sets:
:45 cobra stretch
:45 child’s pose
– AT-HOME – (Time)
– AT-HOME –
5 rounds for time of:
20 sit-ups
15 jumps to, or over, an object (20/24 in)
10 double-DB hang power cleans (35/50 lb)
– STAMINA I – (3 Rounds for time)
3 sets:
500-400-300-200-100-meter ski
– Rest :30 between efforts, and rest 3:00 between sets.
—
– 25:00-30:00.
– 1 set is 1,500 meters.
– Building volume and capacity through shorter more intense ski intervals.
– Shoot for no more than a 1-minute difference between sets 1 and 3.
– Let the two intervals below serve as a guideline when you are working on being consistent with your sets. In the shorter intervals, you will be able to push a little harder than on the longer ones. Remember, the overall goal is consistency with these sets, so choose a pace and try to hold it.
– 200-meter interval time goals: 1:42/500 m is :40.8 / 1:50/500 m is :44 / 2:00/500 m is :48.
– 400-meter interval time goals: 1:42/500 m is 1:21.6 / 1:50/500 m is 1:28 / 2:00/500 m is 1:36.
– Ski modifications: row the same distance
Accumulate:
1:00 banded shoulder stretch/arm