BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic clean warm-up | 10:00
1 set:
1:00 jump rope
10 band pass-throughs, wide grip
10 band pull-aparts, palms down
10 band good mornings, feet under hips
10 hang clean high pulls
1 set:
1:00 jump rope
10 band pass-throughs, narrower grip than set 1
10 band pull-aparts, palms up
10 banded squat-stance good mornings
10 hang muscle cleans
1 set:
1:00 jump rope
10 band pass-throughs, narrower grip
10 band pull-aparts
10 sumo stance banded good mornings
10 hang power cleans
250907 (Time)
– RX –
For time:
15 deadlifts (85/115 lb)
15 push jerks
12 deadlifts (95/135 lb)
12 push jerks
9 deadlifts (115/165 lb)
9 push jerks
6 deadlifts (125/185 lb)
6 push jerks
3 deadlifts (135/205 lb)
3 push jerks
– Use the same barbell for both movements.
– INTERMEDIATE –
For time:
15 deadlifts (55/75 lb)
15 push jerks
12 deadlifts (65/95 lb)
12 push jerks
9 deadlifts (85/115 lb)
9 push jerks
6 deadlifts (95/135 lb)
6 push jerks
3 deadlifts (105/155 lb)
3 push jerks
– Use the same barbell for both movements.
– BEGINNER –
5 rounds for time of:
6 deadlifts (45/65 lb)
6 push presses
– Use the same barbell for both movements.
– MASTERS 55+ –
For time:
15 deadlifts (55/75 lb)
15 push jerks
12 deadlifts (65/95 lb)
12 push jerks
9 deadlifts (85/115 lb)
9 push jerks
6 deadlifts (95/135 lb)
6 push jerks
3 deadlifts (105/155 lb)
3 push jerks
– Use the same barbell for both movements.
Skill Work (Checkmark)
Pre-workout technique work
EMOM 5:
3 push jerks
– Hold the receiving position of each rep for :01.
Stretching (Checkmark)
1 set:
1:00 foam roll glute/side
1:00 pigeon stretch/side
– AT-HOME – (Time)
– AT-HOME –
5 rounds for time of:
15 double-DB deadlifts (35/50 lb)
15 double-DB push jerks
Run Strong Week 5 (Checkmark)
Zone 2 Long Run: 50 minutes @ 60-70% of your max heart rate
Max Heart Rate:
220 – (your age) = MHR
Example: 36 year old
220 – 36 = 184 MHR
Zone 2 Calculation:
.60 * 184 = 111
.70 * 184 = 129
Zone 2 Range – 111 to 129