BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
Machine warm-up
1 set:
2:00 bike, row, or jog
CrossFit warm-up
Movement // Focus
10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight.
10 overhead squats // Press up and keep the arms straight.
10 sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.
10 good mornings // Arch the chest up and squeeze the abs.
10 pull-ups // Pull the bar down to the floor until the chin is above the bar.
10 ring dips // Shoulders below the elbow at the bottom of the dip. Use the feet for assistance as needed.
Back Squat (Pre-workout
Every 3:00 for 5 sets:
3 back squats)
241130 (AMRAP – Rounds and Reps)
– RX –
AMRAP 8:
20 sit-ups
20 KB goblet squats (35/53 lb)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 8:
15 foot-anchored sit-ups
15 KB goblet squats (18/26 lb)
– MASTERS 55+ –
AMRAP 8:
20 sit-ups
20 KB goblet squats (26/35 lb)
Stretching (Checkmark)
1 set:
1:30 pigeon stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 8:
20 sit-ups
20 DB goblet squats (35/50 lb)
Work Your Weakness
– SKILL I – (5 Rounds for reps)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
– Do not rest more than 10 seconds between movements.