BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
:30 alternating Spiderman + twists
:30 push-ups to downward dog
:30 air squats
– Hold for :02 before standing.
1 set:
10 ring rows
5 pause med-ball squats
1 set:
10 scap pull-ups
5 med-ball squats
1 set:
10 kip swings
5 wall-ball shots, slow
1 set:
1-3 strict pull-ups, 3-5 kipping pull-ups, or 5 challenging ring rows
10 wall-ball shots, fast
Skill Work (No Measure)
Pre-workout
Low-ring muscle-up technique work
250315 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
3 wall-ball shots (14/20 lb) (9/10 ft)
3 ring muscle-ups
– Continue to add 3 reps to the wall-ball shots until time expires.
– INTERMEDIATE –
AMRAP 15:
3 wall-ball shots (10/14 lb) (9/10 ft)
1 ring muscle-up
– Continue to add 3 reps to the wall-ball shots until time expires.
– BEGINNER –
AMRAP 15:
3 wall-ball shots (6/10 lb) (9/10 ft)
3 ring rows
– Rest :30 between rounds.
– Continue to add 3 reps to the wall-ball shots until time expires.
– MASTERS 55+ –
AMRAP 15:
3 wall-ball shots (10/20 lb) (9/9 ft)
3 chest-to-bar pull-ups
– Continue to add 3 reps to the wall-ball shots until time expires.
– If able to perform ring muscle-ups, substitute with 1-3 ring muscle-ups each round.
Stretching (Checkmark)
2 sets:
:45 alternating scorpion stretch
:45 pigeon stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
3 single-DB thrusters (35/50 lb)
3 double-DB devils presses (35/50 lb)
– Continue to add 3 reps to the thrusters, switching arms as needed, until time expires.