BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
200-meter run
:20 high knees
:20 butt kickers
:20 up-downs
:20 plank shoulder taps
:20 mountain climbers
1 set:
30 single-unders
5 scap pull-ups
5 x 2 single-unders + 1 double-under
5 inchworm + push-ups
5 scap pull-ups
10 double-unders
250403 (AMRAP – Reps)
– RX –
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)
– INTERMEDIATE –
On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)
– BEGINNER –
On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)
– MASTERS 55+ –
On a 10:00 clock:
150 double-unders
50 pull-ups
Max-reps thrusters (75/115 lb)
Weighted Pull-ups (Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.)
Stretching (Checkmark)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
– AT-HOME – (AMRAP – Reps)
On a 10:00 clock:
250 double-unders
70 alternating DB renegade rows (35/50 lb)
Max-reps double-DB thrusters (35/50 lb)