BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
2 sets:
5 med-ball chest passes with a partner
6 med-ball lateral passes with a partner (3/side)
10 alternating box step-ups with a partner
1 set:
5 med-ball chest passes with a partner
6 med-ball lateral passes with a partner (3/side)
10 box jumps
3 sets:
5 shoulder presses – elbows in front of the bar in the rack
5 sumo deadlifts – feet just wider than squat stance
5 jumps in place (on sets 2 and 3 have athletes box jump and step down)
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.
– 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 – (AMRAP – Reps)
3 rounds for reps:
1:00 DB goblet squats (35/50 lb)
1:00 DB sumo deadlift high pulls
1:00 jumps to, or over, an object (20 in)
1:00 single-DB push presses
1:00 up-downs
– Rest 1:00 between rounds.