BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

1 set:

:30 single-unders

5 forward step lunges/leg

:15 single-leg single-under/side

5 Samson stretch lunges/leg

:30 backward single-unders

5 lateral lunges/leg

:30 single-single-double

5 consecutive jumping lunges/leg

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
Pre-workout

1 set for max reps:

Max unbroken double-unders

or

2:00 max double-unders

Front Rack Lunge (- RX –
7 sets for load:
6 alternating front-rack reverse lunges

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (AMRAP – Reps)

5 sets for reps:

:30 left-leg DB reverse lunges

– Rest :15

:30 right-leg DB reverse lunges

– Rest 2:15 between sets.

– Use two dumbbells.