BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

5 shuttle runs

5 plank to downward dogs

10 banded pull-aparts

5 push-up + plank reach throughs

10 banded pass-throughs

250308 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

30 burpees

20 alternating DB snatches (35/50 lb)

100-m double-DB farmers carry (35/50 lb)

– INTERMEDIATE –

AMRAP 20:

30 burpees

20 alternating DB snatches (20/35 lb)

100-m double-DB farmers carry (20/35 lb)

– BEGINNER –

AMRAP 20:

15 burpees

15 alternating DB snatches (10/15 lb)

100-m double-DB farmers carry (10/15 lb)

– MASTERS 55+ –

AMRAP 20:

30 burpees

20 alternating DB snatches (20/35 lb)

100-m double-DB farmers carry

Stretching (Checkmark)

1 set:

400-m cooldown walk

:45 foam roll quadricep/leg

:45 foam roll glute-med/side

– AT-HOME – (AMRAP – Rounds and Reps)

Same as Rx’d