BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Partner rowling warm-up
On a 6:00 clock:
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.
Penalty movements:
• False grip ring rows
• Scap pull-ups
• Kip swings
• Jumping ring dips
• Inchworm + push-ups
Skill Work (Checkmark)
Pre-workout
Every 2:00 x 4 sets:
1-5 muscle-ups
– Perform AMRAP until failure on the final set.
241228 (Calories)
– RX –
EMOM 5:
:35 max-cal row
EMOM 5:
:40 max-cal row
EMOM 5:
:45 max-cal row
EMOM 5:
:50 max-cal row
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
– AT-HOME – (Distance)
EMOM 5:
:20 max-distance run
EMOM 5:
:30 max-distance run
EMOM 5:
:40 max-distance run
EMOM 5:
:50 max-distance run
– Walk during the rest within each minute.
– No rest between EMOMs.