BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
200-meter run, slow
:20 single-unders
10 alternating hamstring scoop stretches
10 mountain climbers
:20 single-unders
10 walking lunges
5 scap pull-ups
:20 single-unders
200-meter run, faster
Skill Work (AMRAP – Reps)
Pre-workout
EMOM 5:
:20 double-under practice
250410 (Time)
– RX –
For time:
30 box jumps (24/30 in)
1,600-m run
25 strict chinup
– INTERMEDIATE –
For time:
30 box jumps (20/24 in)
1,600-m run
15 strict chinup
– BEGINNER –
For time:
20 box jumps (12/12 in)
800-m run
15 inverted sup ring row
– MASTERS 55+ –
For time:
30 box jumps (20/24 in)
1,600-m run
25 strict chinup
Stretching (Checkmark)
2 sets:
1:00 foam roll IT band/leg
1:00 lacrosse ball roll/foot
– AT-HOME – (Time)
For time:
Broad jump (100 ft)
1,600-m run
30 alternating double-DB renegade rows (35/50 lb)
Optional Murph Prep – All
Metcon (No Measure)
AMRAP 12:
– 5 Ring Pull-ups (Scale: Ring Rows, Jumping)
– 10 Jumping Lunges
– 15 Push-ups (Scale: Knees, Incline)
– 150m Run