BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
:30 single-unders
10 plank hold to downward dog
:30 static pull-up bar hang
200-meter jog, moderate
10 alternating Samson lunges
:30 high jump single-unders
10 dead bugs
10 scap pull-ups
200-meter run, faster
10 alternating scorpion stretches
:30 jump rope (workout variation)
10 steps bear crawl
10 kip swings
250109 (Time)
– RX –
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
– INTERMEDIATE –
For time:
80 double-unders
15 toes-to-bars
60 double-unders
15 toes-to-bars
40 double-unders
15 toes-to-bars
20 double-unders
15 toes-to-bars
10 double-unders
15 toes-to-bars
– BEGINNER –
For time:
80 single-unders
10 sit-ups
60 single-unders
10 sit-ups
40 single-unders
10 sit-ups
20 single-unders
10 sit-ups
10 single-unders
10 sit-ups
– MASTERS 55+ –
For time:
75 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
45 double-unders
20 toes-to-bars
30 double-unders
20 toes-to-bars
15 double-unders
20 toes-to-bars
Skill Work (Checkmark)
Post-workout
Accumulate:
2:00 double-KB front rack hold
1:00 hollow hold
1:00 plank hold
Stretching (Checkmark)
Accumulate:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
100 double-unders
25 V-ups
80 double-unders
25 V-ups
60 double-unders
25 V-ups
40 double-unders
25 V-ups
20 double-unders
25 V-ups