BayWay CrossFit – CrossFit

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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.