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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Running line drill warm-up | 6:00
1 set:
200m run
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
250726 (5 Rounds for reps)
– RX –
5 rounds:
AMRAP 2:
200m run
Max knees-to-elbows
– Rest 2:00 between rounds.
– INTERMEDIATE –
5 rounds:
AMRAP 2:
200m run
Max knees-to-armpits
– Rest 2:00 between rounds.
– BEGINNER –
5 rounds:
AMRAP 2:
100m run
Max hanging leg raises
– Rest 2:00 between rounds.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
200-m cooldown walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side
– AT-HOME – (5 Rounds for reps)
– AT-HOME –
5 rounds:
AMRAP 2:
10 shuttle runs
Max V-ups
– Rest 2:00 between rounds.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
—
– Build to your heaviest set of 5 in each movement. Rest as needed between sets.
– Use a spotter for this session if possible. If you are alone, do not push to failure and be smart about the loads you lift.