BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
200-meter jog/run
10 single-leg toe touches/leg
10 box step-overs
:30 mountain climbers
1 set
200-meter jog/run
10 unweighted good mornings
5 box step-overs
:30 up-downs
5 box step-overs
250209 (Time)
– RX –
For time:
400-m run
15 box jump-overs (24/30 in)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (24/30 in)
400-m run
– INTERMEDIATE –
For time:
400-m run
15 box jump-overs (20/24 in)
20 pull-ups
800-m run
20 pull-ups
15 box jump-overs (20/24 in)
400-m run
– BEGINNER –
For time:
200-m run
10 box step-overs (12/20 in)
15 banded pull-ups
400-m run
15 banded pull-ups
10 box step-overs (12/20 in)
200-m run
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
Accumulate:
50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible
– AT-HOME – (Time)
For time:
400-m run
15 object jump-overs (knee height)
30 alternating renegade rows (35/50 lb)
800-m run
30 alternating renegade rows
15 object jump-overs (knee height)
400-m run