BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2 sets:
200-meter jog
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
10 alternating Samson stretches
10 banded side steps (right)
10 banded side steps (left)
250826 (Time)
– RX –
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score is total time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score is total time.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 foam roll calves
1:00 standing pike stretch
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 20:
8 V-ups
10 DB hang clean and jerks (35/50 lb)
14 alternating DB step-ups (35/50 lb) (20 in)
– Use one DB.