BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
1:00 row, bike, or shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
1:00 row, bike, or shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)
1 set:
1:00 row, bike, or shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges
1 set:
1:00 row, bike, or shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats
Admiral Ackbar (Time)
– RX –
75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees
– INTERMEDIATE –
60 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (15/25 lb)
Burpees
– BEGINNER –
30 reps for time of:
AbMat sit-ups
Straight into…
5-10-15 reps for time of:
DB thrusters (10/15 lb)
Burpees
– MASTERS 55+ –
For time:
60 sit-ups
then…
10-20-30 reps of:
Dumbbell thrusters (15/25 lb)
Burpees
Skill Work (Checkmark)
Post-workout
Accumulate:
50 DB hang muscle cleans
– Rest as needed.
Stretching (Checkmark)
Accumulate:
1:00 couch stretch/side
– AT-HOME – (Time)
75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees