BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Junkyard dog warm-up
1 set:
200-meter run
AMRAP 6:
Partner A: 8 jumps around partner
Partner B: 8 jumps around partner
Partner A: 8 jump over and crawl under partner
Partner B: 8 jump over and crawl under partner
250316 (7 Rounds for time)
– RX –
Every 3:00 for 7 rounds:
200-m run
12 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
– INTERMEDIATE –
Every 3:00 for 7 rounds:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.
– BEGINNER –
Every 3:00 for 7 rounds:
200-m run
8 box step-overs (12/12 in)
– MASTERS 55+ –
Every 3:00 for 7 rounds:
200-meter run
12 DB box step-overs (15/25 lb) (20/20 in)
– Use two dumbbells.
Skill Work (AMRAP – Reps)
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– SKILL I – (Checkmark)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– AT-HOME – (7 Rounds for time)
Same as Rx’d
– If no box is available, substitute 12 double-DB walking lunges.