BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman + twists
10 push-ups to downward dog
10 Samson stretch lunges
5 air squats to above parallel
– Hold for :02 before standing.
1 set:
5 elbow-to-insteps/leg
5 inchworm + push-ups
10 alternating Cossack squats
5 pause med-ball squats
5 med-ball squats
1 set:
:20 scap pull-ups
5 wall-ball shots, slow
:20 kip swings
10 wall-ball shots, fast
250111 (Time)
– RX –
For time with a partner:
180 wall-ball shots (14/20 lb) (9/10 ft)
30 bar muscle-ups
60 clean and jerks (95/135 lbs)
– INTERMEDIATE –
For time with a partner:
180 wall-ball shots (10/14 lb) (9/10 ft)
30 jumping bar muscle-ups
60 clean and jerks (65/95 lbs)
– BEGINNER –
For time with a partner:
100 wall-ball shots (6/10 lb) (8/9 ft)
30 burpee jumping pullup
30 push-ups from the knees
40 clean and jerks (45/65 lbs)
– MASTERS 55+ –
For time with a partner:
180 wall-ball shots (10/20 lb) (9/9 ft)
30 burpee chest-to-bar pull-ups
60 clean and jerks (65/95 lbs)
– If able to perform muscle-ups, substitute with 15-30 reps instead of the burpee chest-to-bar pull-ups.
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
– AT-HOME – (Time)
For time with a partner:
180 single-DB thrusters (35/50 lb)
30 wall walks
60 double-DB clean and jerks (35/50 lb)
– SKILL I – (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and perform unbroken handstand walks if possible.
– Keep moving through the flutter kicks the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1 minute to walk as far as you can or scale to 50 alternating shoulder taps.