BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
1:00 air bike
20 mountain climbers
10 air squats
1 set:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
250302 (AMRAP – Reps)
– RX –
On a 10:00 clock:
50 wall-ball shots (14/20 lb) (9/10 ft)
50/60-cal air bike
Max single-DB box step-ups (20/20 in) (35/50 lb)
– INTERMEDIATE –
On a 10:00 clock:
50 wall-ball shots (10/14 lb) (9/10 ft)
35/45-cal air bike
Max single-DB box step-ups (20/20 in) (20/35 lb)
– BEGINNER –
On a 10:00 clock:
40 wall-ball shots (6/10 lb) (9/10 ft)
15/25-cal air bike
Max box step-ups
– MASTERS 55+ –
On a 10:00 clock:
50 wall-ball shots (10/20 lb) (9/9 ft)
40/50-cal air bike
Max single-DB box step-ups (20/20 in) (20/35 lb)
Skill Work (Weight)
Post-workout
Accumulate:
10 DB Turkish get-ups/arm
Stretching (Checkmark)
Accumulate:
1:00 couch stretch/side
– AT-HOME – (AMRAP – Reps)
On a 10:00 clock:
50 single-DB thrusters (35/50 lb)
60 single-DB overhead walking lunges
Max single-DB box step-ups (20/20 in) (35/50 lb)