BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

2:00 row or bike

10 mountain climbers

10 alternating Cossack squats

10 wall-facing squats

– Have athletes move closer to the wall each round if their squat mechanics are sound.

Back Squat (- RX –
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

Accumulate:

:30 pigeon stretch/side

1:00 couch stretch/side

– AT-HOME – (5 Rounds for reps)

5 x 1:00 rounds for reps of:

12 alternating dumbbell lunges (35/50 lb)

Max-reps dumbbell front squats

– Use two DBs.