BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
– INTERMEDIATE –
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (20 in)
– BEGINNER –
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 box step-ups (12 in)
– MASTERS 55+ –
3 rounds for time:
400/500-m row
12 deadlifts (bodyweight)
21 box jumps (20 in)
– Jump or step up to the box.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 dumbbell renegade rows
Stretching (Checkmark)
3 sets:
:45 childs pose
:45 frog stretch
– AT-HOME – (Time)
3 rounds for time:
400-m run
12 dumbbell deadlifts (35/50 lb)
21 object jumps (20 in)