BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead lunges
3 inchworm + push-ups
:30 lateral hops over a line, slow
:15 rest
:30 burpees, slow
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead lunges
3 inchworm + push-ups
:30 lateral hops over a line, moderate
:15 rest
:30 burpees, moderate
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead lunges
3 inchworm + push-ups
:30 lateral hops over a line, fast
:15 rest
:30 burpees, fast
250105 (Time)
– RX –
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
2-3-4-5-6 reps for time of:
Partial wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS 55+ –
2-4-6-8-10 reps for time:
Partial wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Skill Work (Checkmark)
Post-workout
1 set:
100-m left-arm KB front-rack carry (35/53 lb)
100-m right-arm KB front-rack carry
Stretching (Checkmark)
3 sets:
:45 standing pike stretch (legs wide)
:45 rest
– AT-HOME – (Time)
Same as Rx’d