BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
20 jumping jacks
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
10 push-ups (from the knees if needed)
1 set:
:40 air squats
:20 rest
:40 up-down + box step-overs
:20 rest
:40 air squats
:40 burpee box jump-overs
250118 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
4 rope climbs (15/15 ft)
20 thrusters (65/95 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– INTERMEDIATE –
AMRAP 20 with a partner:
4 rope climbs (12/12 ft)
20 thrusters (45/65 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– BEGINNER –
AMRAP 20 with a partner:
4 pull-to-stands
20 thrusters (35/45 lb)
16 burpee box step-overs (12/20 in)
– Share work as desired.
– MASTERS 55+ –
AMRAP 20 with a partner:
4 rope climbs (12/12 ft)
20 thrusters (45/65 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– Jump or step onto the box, but always step down.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
30 double-DB alternating renegade rows (35/50 lb)
30 V-ups
20 single-DB thrusters (35/50 lb)
20 burpee object jump-overs (20/20 in)
– Share work as desired.