BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 6:00
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
5 ring rows
10 air squats
1 set:
:20 jumping jacks
5 burpees or up-downs
10 alternating Cossack squats
5 more challenging ring rows
10 air squats
250906 (Time)
– RX –
For time:
60 burpees
50 wall-ball shots (14/20 lb)(9/10 ft)
40 thrusters (35/45 lb)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
– INTERMEDIATE –
For time:
60 burpees
50 wall-ball shots (10/14 lb)(9/10 ft)
40 thrusters (35/45 lb)
18 toes-to-bars
12 pull-ups
6 chest-to-bar pull-ups
– BEGINNER –
For time:
30 burpees
30 wall-ball shots (6/10 lb)(8/9 ft)
20 DB thrusters (10/15 lb)
20 hanging knee raises
10 ring rows
10 jumping pull-ups
– Use two dumbbells.
– MASTERS 55+ –
For time:
60 burpees
50 wall-ball shots (10/20 lb)(9/9 ft)
40 thrusters (35/45 lb)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Skill Work (Checkmark)
Post-workout accessory
3 sets:
:30 KB side-bends, left
:15 rest
:30 KB side bends, right
:15 rest
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME – (Time)
– AT-HOME –
For time:
60 burpees
50 single-DB goblet squats (35/50 lb)
40 single-arm DB thrusters (35/50 lb)
30 alternating single-arm DB power cleans (35/50 lb)
20 double-DB power cleans (35/50 lb)
10 double-DB hang power cleans (35/50 lb)
– STAMINA I – (Time)
For time:
240/300-calorie C2 bike
—
– 14:00-20:00.
– Building stamina and endurance with a monostructural movement.
– Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
-f Bike modifications: 190/240-cal Assault or Echo Bike, 240/300-cal row, 240/300-cal ski