BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
10 row strokes | arms and hips only, legs stay straight
10 PVC pass-throughs
10 scap shrugs on rings or pull-up bar
5 dumbbell swings/arm
2 sets:
5 kip swings
5 dumbbell strict presses/arm
5 kipping knee raises
5 dumbbell push presses/arm
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.
– MASTERS 55+ –
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
Stretching (Checkmark)
2 sets:
:30 child’s pose stretch
:30 saddle stretch
Weighted Pull-ups (- STRENGTH III –
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.
– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
8 V-ups
10 DB hang clean and jerks (35/50 lb)
14 alternating DB step-ups (35/50 lb) (20 in)
– Use one DB.