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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Running line drill warm-up | 10:00
2 rounds:
200-meter run
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Band warm-up | 5:00
2 sets:
10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 banded sumo-stance good mornings
250717 (AMRAP – Rounds and Reps)
– RX –
AMRAP 16:
200-m run
100-m double-DB farmers carry (35/50 lb)
1:00 plank hold
– INTERMEDIATE –
AMRAP 16:
200-m run
100-m double-DB farmers carry (20/35 lb)
1:00 plank hold
– BEGINNER –
AMRAP 16:
200-m run
50-m double-DB farmers carry (10/15 lb)
:30 plank hold from the knees
– MASTERS 55+ –
AMRAP 16:
200-m run
100-m double-DB farmers carry (20/35 lb)
1:00 plank hold
Skill Work (Checkmark)
Post-workout
8 sets:
:20 double-unders
:10 rest
– Use this as practice for Saturday’s workout.
– Advanced athletes can try triple-unders or use a weighted rope.
Stretching (Checkmark)
2 rounds:
:30 calf roll/leg
:30 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
Same as Rx’d