BayWay CrossFit – CrossFit
Warm-up (No Measure)
Running dynamic warm-up | 10:00
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
250831 (AMRAP – Reps)
– RX –
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (65/95 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
– INTERMEDIATE –
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (55/75 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
– BEGINNER –
8 rounds for reps with a partner:
On a 2:00 clock:
100-m run
10 thrusters in remaining time (35/45 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
– MASTERS 55+ –
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max thrusters in remaining time (55/75 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests. Each partner completes 4 rounds.
Skill Work (Checkmark)
Pre-workout strength
EMOM 8:
2 thrusters (from the floor)
Stretching (Checkmark)
2 rounds:
:30 calf roll/side
:30 quad roll/side
– AT-HOME – (AMRAP – Reps)
– AT-HOME –
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max double-DB thrusters in remaining time (35/50 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests. Each partner completes 4 rounds.
Run Strong Week 4 (Checkmark)
50:00 zone 2 @ 60-70% of your max heart rate
Max Heart Rate:
220 – (your age) = MHR
Example: 36 year old
220 – 36 = 184 MHR
Zone 2 Calculation:
.60 * 184 = 111
.70 * 184 = 129
Zone 2 Range – 111 to 129