BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Run prep
1 set:
200-meter run
PVC switch warm-up game
• All athletes stand in a circle holding PVCs upright.
• Coach calls “left” or “right,” and athletes rotate to the next PVC.
• Athletes keep the PVCs from falling as they rotate.
• The whole group does penalty reps if a PVC falls.
Suggested penalty movements:
20 mountain climbers
10 jumping jacks
5 air squats
3 burpees
5 PVC pass-throughs
Shoulder warm-up
2 sets:
:20 band pull-aparts
8 push-ups from the knees
8 scap pull-ups
:10 ring support hold
250607 (Time)
– RX –
For time:
2 ring muscle-ups
100-m single-DB carry (35/50 lb)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.
– INTERMEDIATE –
For time:
1-2 ring muscle-ups
100-m single-DB carry (20/35 lb)
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.
– BEGINNER –
For time:
2 low ring muscle-up transitions
50-m single-DB carry (10/15 lb)
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
– Carry the dumbbell any way.
– MASTERS 55+ –
For time:
2 chest-to-bar pull-ups
100-m single-dumbbell carry (20/35 lb)
200-meter run
4 chest-to-bar pull-ups
100-m single-dumbbell carry
200-m run
6 chest-to-bar pull-ups
100-m single-dumbbell carry
200-m run
8 chest-to-bar pull-ups
100-m single-dumbbell carry
200-m run
10 chest-to-bar pull-ups
100-m single-dumbbell carry
200-m run
– Carry the dumbbell any way.
– If able to perform a muscle-up, substitute 1-2-3-4-5 muscle-ups.
Stretching (Checkmark)
1 set:
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
For time:
2 wall walks
100-m single-DB carry (35/50 lb)
200-m run
4 wall walks
100-m single-DB carry
200-m run
6 wall walks
100-m single-DB carry
200-m run
8 wall walks
100-m single-DB carry
200-m run
10 wall walks
100-m single-DB carry
200-m run
– Carry the dumbbell any way.
Work Your Weakness
– STRENGTH III – (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters.
– The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but go unbroken, if possible!