BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up
AMRAP 5:
100-meter shuttle run
10 banded pull-aparts to chest
10 banded pass-throughs
10 banded shoulder press
– Shuttle run is 25 meters out and back twice.
AMRAP 5:
50 single-unders
10 banded face pulls
10 banded pass-throughs
10 banded pull-aparts to waist level
250705 (Time)
– RX –
For time:
15-12-9-6-3
Box jumps (24/30 in)
10-8-6-4-2
Overhead squats (105/155 lb)
– INTERMEDIATE –
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (75/115 lb)
– BEGINNER –
For time:
10-8-6-4-2
Box jumps (12/18 in)
10-8-6-4-2
Overhead squat (35/45 lb)
– MASTERS 55+ –
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (65/95 lb)
Skill Work (Checkmark)
Post-workout
2 sets:
3 Turkish get-ups/side
– Rest as needed between sets.
– Athlete’s choice of load.
Stretching (Checkmark)
1 set:
:45 foam roll calves/side
1:00 foam roll upper back
– AT-HOME – (Time)
For time:
15-12-9-6-3
Broad jumps (4/6 ft)
Meters double-DB overhead walking lunges (35/50 lb)
Work Your Weakness
– STRENGTH III – (10 Rounds for weight)
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
—
– Welcome to the in-between-cycles week of our Strength cycles. Use this week’s strength sessions to recover, realign, and prepare for the next cycle starting July 7.
– Add the suggested weight to the sled. Use a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled, but you should not have to stop moving.