CrossFit – Sat, May 24

BayWay CrossFit – CrossFit

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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.