BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
1:00 shuttle runs
:30 push-ups from the knees
:30 PVC pass-throughs
:30 walking lunge steps
1 set:
5 left-arm dumbbell shoulder presses
5 left-arm dumbbell push presses
5 right-arm dumbbell shoulder presses
5 right-arm dumbbell push presses
:30 Samson stretch/leg
Single-arm dumbbell overhead walking lunges (25 ft/arm)
– Use a light dumbbell or unweighted object.
1 set:
5 left-arm dumbbell shoulder presses
5 left-arm dumbbell push presses
5 right-arm dumbbell shoulder presses
5 left-arm dumbbell push presses
:30 Samson stretch/leg
Single-arm dumbbell overhead walking lunges (25 ft/arm)
– Use workout weight dumbbell.
250125 (Time)
– RX –
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (35/50 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is 6 in above reach.
– INTERMEDIATE –
7 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (20/35 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is at the fingertips when the arms are overhead.
– BEGINNER –
5 rounds for time:
2 inchworms + push-ups from the knees
Walking lunges (25 ft)
5 burpee jumping pull-ups
Walking lunges (25 ft)
– Pull-up bar is at the middle of the forearm when the arms are overhead.
– MASTERS 55+ –
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (20/35 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is at the fingertips when the arms are overhead.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
– AT-HOME – (Time)
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (35/50 lb)
5 burpee broad jumps (4 ft)
Single-arm DB overhead walking lunges (25 ft)