BayWay CrossFit – CrossFit
Warm-up (No Measure)
Step-up warm-up
1 set:
100-meter jog
10 PVC back-rack lunges
10 PVC back-rack step-ups
1 set:
100-meter jog
10 barbell back-rack lunges
10 barbell back-rack step-ups
250621 (AMRAP – Rounds and Reps)
– RX –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)
– INTERMEDIATE –
AMRAP 30 with a partner:
30 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (65/95 lb)
30 barbell back-rack step-ups (35/45lb) (20/20 in)
10 snatches (65/95 lb)
– BEGINNER –
AMRAP 30 with a partner:
30 KB goblet hold step-ups (18/12 lb) (21/21 in)
15 cleans (45/35 lb)
30 KB goblet hold step-ups (18/12 lb) (21/21 in)
10 snatches (45/35 lb)
– MASTERS 55+ –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/25 lb)(20 in)
15 cleans (65/95 lb)
50 barbell back-rack step-ups (15/25 lb)(20 in)
10 snatches (65/95 lb)
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 seated pike stretch
1:00 seated straddle stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
50 single-DB back-rack step-ups (35/50 lb) (20/20 in)
15 double-DB cleans (35/50 lb)
50 single-DB back-rack step-ups (35/50 lb) (20/20 in)
10 double-DB snatches (35/50 lb)
– If no box is available to step up onto, substitute lunges.
Work Your Weakness
– STAMINA I – (5 Rounds for calories)
5 sets for total calories:
3 rounds of:
:50 easy air bike
:10 hard air bike
– No rest between pacing intervals within each round.
– Rest 1:00 between complete rounds.
– Complete 5 different 3-minute intervals on an air bike with 1 minute of rest between each.
– For each 3-minute interval, bike easy for 50 seconds and then sprint for 10.
– Record the total number of calories you complete across all 5 sets.
– For your easy pace, move at a speed that allows you to recover and stay consistent so that you have energy to sprint at the end of each minute.
– Air bike modifications: C2 bike, ski, row, run.