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
– STAMINA I – (Time)
For time:
240/300-calorie C2 bike
– 14:00-20:00.
– Building stamina and endurance with a monostructural movement.
– Move at a faster pace than you want to, shooting for somewhere around 75 RPMs. Once you slow down a little bit, try to hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
– C2 bike modifications: 190/240-cal Assault or Echo bike, 240/300-cal row, 240/300-cal ski
– 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.