BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
1:00 row
10 Samson stretch lunges
10 PVC overhead squats (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups, using the feet for assistance as needed (full range of motion)
10 strict ring dips, using the feet for assistance as needed (full range of motion)
250126 (Time)
– RX –
For time:
2,000-m row
– Every 2:00 including 0:00, perform a :20 support hold on the rings.
– INTERMEDIATE –
For time:
1,600-m row
– Every 2:00 including 0:00, perform a :15 support hold on the rings.
– BEGINNER –
For time:
1,000-m row
– Every 2:00 including 0:00, perform a :15 feet-supported hold on the rings.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
– AT-HOME – (Time)
For time:
2,000-m run
– Every 2:00 including 0:00, perform a :20 straight-arm plank hold.