BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
2 sets:
15 jumping jacks
10 band pull-aparts
5 ring rows (easy)
5 push-ups from the knees
2 sets:
20 mountain climbers
10 band pull-aparts
5 ring rows (harder)
5 push-ups or hand-elevated push-ups
Skill Work (Checkmark)
Pre-workout
On a 10:00 clock:
Low-ring muscle-up practice
241208 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
12 hang power cleans (95/135 lb)
3 ring muscle-ups
– INTERMEDIATE –
AMRAP 12:
12 hang power cleans (75/115 lb)
1 ring muscle-up
– BEGINNER –
AMRAP 12:
9 hang power cleans (35/45 lb)
6 ring rows
6 hand-elevated push-ups
– MASTERS 55+ –
AMRAP 12:
12 hang power cleans (65/95 lb)
6 chest-to-bar pull-ups
– If able to perform ring muscle-ups, perform 1-3 reps each round.
Stretching (Checkmark)
1 set:
:30 banded shoulder stretch/arm
:30 couch stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
12 dumbbell hang power cleans (35/50 lb)
3 burpee + wall walks
– Use two dumbbells.