BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 2:00
1 round.
200-meter jog with a partner
– Alternate bear hug carry with partner during 200m
250914 (Time)
– RX –
For time with a partner:
4,000/5,000-m row
1,600-m bear hug carry (50/90 lb)
– Switch as needed on both movements.
– INTERMEDIATE –
For time with a partner:
3,000/4,000-m row
1200-m bear hug carry (30/50 lb)
– Switch as needed on both movements.
– BEGINNER –
For time with a partner:
1,500/2,000-m row
800-m bear hug carry (10/20 lb)
– Switch as needed on both movements.
– MASTERS 55+ –
For time with a partner:
3,000/4,000-m row
1,200-m bear hug carry (30/60 lb)
– Switch as needed on both movements.
Stretching (Checkmark)
2 sets:
10 kip swings
1:00 foream stretch
1:00 couch stretch/leg
– AT-HOME – (Time)
– AT-HOME –
For time with a partner:
5,000-m run
1,600-m bear hug carry
– Switch as needed on both movements.