BayWay CrossFit – CrossFit
General Warm-up (No Measure)
On a 7:00 clock:
10 arm circles, forward
10 arm circles, backward
5 ring rows
5 up-downs
5 pike push-ups
– Perform the pike push-ups from the floor or a box as desired.
– Cycle through this warm-up until 7 minutes have passed.
Pullup:
10 kip swings //
5 kip swings + 3 kips //
3 paused pull-ups //
5 kipping pull-ups //
P under the bar into a sound partial squat as your elbows come through fast.
Push Jerk |
5 jump and lands, hands at sides //
5 jump and lands, hands at shoulders //
5 jump, punch, and lands // Jump first, then punch the arms overhead.
8 push jerks, empty bar //
8 push jerks, light load //
6 push jerks, workout weight //
250215 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Burpee over bar
Push jerks (85/115 lb)
– INTERMEDIATE –
AMRAP 15:
1-2-3-4… etc.
Pull-ups
3-6-9-12.. etc.
Burpee over bar
Push jerks (65/95 lb)
– BEGINNER –
AMRAP 15:
3-6-9-12.. etc.
Ring rows
Burpee over bar
Push jerks (35/45 lb)
– MASTERS 55+ –
AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Burpee over bar
Push jerks (55/75 lb)
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
3-6-9-12.. etc.
Alternating single-arm DB hang power cleans (35/50 lb)
DB-facing burpees
Double-DB push jerks (35/50 lb)
– Use one DB for the cleans and two for the jerks.
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– Pinch a dumbbell or medicine ball between your legs or use a weight belt to add weight to the dips.
– Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
– Switch the movement to double-dumbbell shoulder presses if you cannot perform strict handstand push-ups.
– If you are not proficient or have limited mobility with the dips, avoid adding weight; use a band for assistance if needed.