BayWay CrossFit – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

3 set:

1:00 jump rope

5 clean deadlift

5 hang muscle clean

5 press

10 banded good mornings

10 banded side steps, right

10 banded side steps, left

Power Clean (Post-workout
On an 8:00 clock:
Build to a heavy 3-rep power clean)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– RX –

For time:

30 clean and jerks (95/135 lb)

– INTERMEDIATE –

For time:

30 clean and jerks (65/95 lb)

– BEGINNER –

For time:

30 clean and jerks (55/75 lb)

– MASTERS 55+ –

For time:

30 clean and jerks (65/95 lb)

Stretching (Checkmark)

1 set:

1:00 pigeon pose/side

– AT-HOME – (Time)

For time:

50 DB power clean and push jerks (35/50 lb)

– Use two DBs.