BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 7:00
1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
1 set:
200-meter run, moderate
10 box step up
10 situp
1 set:
200-meter run, faster
6 box jump over
250821 (Time)
– RX –
6 rounds for time:
200-m run
12 box jump-overs (24/30 in)
– INTERMEDIATE –
6 rounds for time:
200-m run
12 box jump-overs (20/24 in)
– BEGINNER –
4 rounds for time:
200-m run
8 box step-overs (12/20 in)
– MASTERS 55+ –
6 rounds for time:
200-m run
12 box jump-overs (20/24 in)
Skill Work (Checkmark)
Post-workout practice
2 sets:
30 situps
20/20 side crunch
Stretching (Checkmark)
2 sets:
:30 foam roll calf/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
– AT-HOME –
6 rounds for time:
200-m run
12 object jump-overs