BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round:
:30 band pull-aparts
10 hand-release push-ups
10 kettlebell deadlifts
:15-:30 handstand hold or pike handstand hold
10 kettlebell deadlifts
:30 band pull-aparts
– Rest :10 between movements.
Skill Work (Checkmark)
Pre-workout
EMOM 6:
3-5 handstand push-ups or scaled variation
250301 (Time)
– RX –
3 rounds for time with a partner:
50 KB sumo deadlift high pulls (35/53 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.
– INTERMEDIATE –
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (26/35 lb)
30 toes-above-shoulder
20 handstand push-ups
– One partner works at a time; share work as desired.
– BEGINNER –
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (18/26 lb)
30 knees-above-hips
20 dumbbell shoulder presses (15/20 lb)
– One partner works at a time; share work as desired.
– MASTERS 55+ –
3 rounds for time with a partner:
50 single-KB sumo deadlift high pulls (26/35 lb)
40 toes-to-bars
30 double-KB shoulder presses (26/35 lb)
– One partner works at a time; share work as desired.
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
– AT-HOME – (Time)
3 rounds for time with a partner:
50 single-arm DB sumo deadlift high pulls (35/50 lb)
50 v-ups
30 handstand push-ups
– One partner works at a time; share work as desired.
Work Your Weakness
– STRENGTH III – (3 Rounds for weight)
3 sets:
12 close-grip bench presses
1:00 sandbag hold at the chest (100/150 lb)
– Increase the loading on the close grip bench as you are able. Use a weight that you can complete 12 reps in two sets or less.
– For the sandbag hold, use a challenging load that you can hold for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Rest as needed between sets.