BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 6:00
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
Squat Clean (- RX –
For load:
Squat clean
2-2-2-2-2-2-2
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
Squat clean
3-3-3-3-3-3-3
– MASTERS 55+ –
Same as Rx’d)
Skill Work (Checkmark)
Post-workout
3 rounds:
:30 med-ball bear hug (14/20 lb)
:30 med-ball bear-hug squats
– Hold the medicine ball in a bear hug for the full 3:00.
Stretching (Checkmark)
1 set:
1:00 standing pike stretch
1:00 frog stretch
1:00 saddle stretch
– AT-HOME – (7 Rounds for time)
– AT-HOME –
Every 3:00 for 7 sets:
3-7 DB deadlifts
3-7 DB hang squat cleans
3-7 DB front squats
– Perform the same number of reps for all three movements.
– Complete each set unbroken.