BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
5 elbow-to-instep/leg
10 reach, roll, and lift
20 lying hip crossovers
10 shoo the turtles
5 inchworms
250116 (AMRAP – Reps)
– RX –
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.
– INTERMEDIATE –
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (105/155 lb)
– Rest 1:00 between rounds.
– BEGINNER –
5 x 2:30 rounds for reps:
250-m row
Max-reps deadlifts (55/75 lb)
– Rest 1:00 between rounds.
– MASTERS 55+ –
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (95/135 lb)
– Rest 1:00 between rounds.
Stretching (Checkmark)
1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side
Work Your Weakness
– AT-HOME – (AMRAP – Reps)
5 x 2:30 rounds for reps:
400-m run
Max-reps double-DB deadlifts (35/50 lb)
– Rest 1:00 between rounds.