CrossFit – Sat, Jul 12

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Progressive warm-up | 7:00

1 set:

10 leg swings/leg

10 lateral leg swings

10 arm swings across

10 arm swings overhead

10 toe touches

200-meter run

10 alternating Samson stretch lunges

10 inchworms

10 alternating Cossack squats

200-meter run

250712 (Time)

– RX –

For time:

1,600-m run

100 wall-ball shots (14/20 lb) (9/10 ft)

100 KB snatches (35/53 lb)

– INTERMEDIATE –

For time:

1,200-m run

100 wall-ball shots (10/14 lb) (9/10 ft)

100 KB snatches (25/35 lb)

– BEGINNER –

2 rounds for time:

400-m run

25 wall-ball shots (6/10 lb) (9/10 ft)

25 KB snatches (15/25 lb)

– MASTERS 55+ –

For time:

1.600-m run

100 wall-ball shots (10/20 lb) (9/9 ft)

100 KB snatches (26/35 lb)

Stretching (Checkmark)

1 set:

1:00 calf stretch/leg

1:00 couch stretch/leg

1:00 forearm barbell mash/arm

– AT-HOME – (Time)

– AT-HOME –

For time:

1.600-m run

100 single-DB thrusters (35/50 lb)

100 single-DB hang snatches (35/50 lb)

– Hold one DB anyway for the thrusters.

– SKILL I – (Checkmark)

3 sets:

:20 single-arm ring plank hold, right

:20 single-arm ring plank hold, left

:20 L-sit hold

10 strict toes-to-bars


– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).

– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.