BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
1:00 bike or row
10 air squats
10 PVC good mornings
10 PVC shoulder presses
– Pick up the pace with each bike or row effort.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift
Stretching (Checkmark)
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side
– AT-HOME – (9 Rounds for reps)
3 sets for reps:
1:00 max-reps double-DB front squats squats (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-DB shoulder presses (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-DB deadlifts (35/50 lb)
– Rest 3:00.