BayWay CrossFit – CrossFit
Warm-up (No Measure)
The CrossFit warm-up | 10:00
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
250809 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (35/50 lb)
6/10-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
– INTERMEDIATE –
AMRAP 20 with a partner:
5 strict straight leg raises
10 double-DB front squats (35/50 lb)
6/10-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
– BEGINNER –
AMRAP 20 with a partner:
5 lying toes-to-kettlebell
8 double-DB front squats (10/20 lb)
4/8-cal Echo bike
– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.
– MASTERS 55+ –
AMRAP 20 with a partner:
5 strict toes-to-bars
10 double-DB front squats (20/25 lb)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
Stretching (Checkmark)
1 set:
3:00 bike, row, or jog at an easy pace
1:00 cobra to downward dog
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 20 with a partner:
10 V-ups
15 double-dumbbell front squats (35/50 lb)
200-m run
– 1 person does a round, then the next person does a round.
Metcon (Checkmark)
4 sets:
Dumbbell farmers carry (100 ft)
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
– Use two dumbbells or kettlebells and go as heavy as possible on the farmers carry.
– Use a single dumbbell or bumper plate to add load to the hip extensions. This weight should allow you to perform at least 10 unbroken reps.