BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Partner warm-up
On a 6:00 clock:
Partner 1 | 6/8 calories
Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang
250524 (Time)
– RX –
For time with a partner:
60 synchronized AbMat sit-ups
80/120 calories bike
60 toes-to-bars
56/80 calories bike
60 synchronized strict knees-to-elbows
42/60 calories bike
– INTERMEDIATE –
For time with a partner:
60 synchronized AbMat sit-ups
56/80 calories bike
60 knees-to-armpits
42/60 calories bike
60 synchronized strict knees-to-elbows
30/40 calories bike
– BEGINNER –
For time with a partner:
30 synchronized AbMat sit-ups
42/60 calories bike
30 lying toes-to-bars
30/40 calories bike
60 synchronized strict hanging knee raises
16/20 calories bike
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 cobra stretch
1:00 couch stretch/side
– AT-HOME – (Time)
For time with a partner:
60 synchro AbMat sit-ups
120 step-ups (20/24 in)
60 V-ups
90 step-ups
60 weighted sit-ups (15/20 lb)
60 step-ups
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates the heart rate with relatively heavy loads to make moving quickly challenging.
– Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.