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BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 5:00

1 set:

1:00 row

:30 inchworms

1:00 row

:30 up-downs

1:00 row

:30 burpees

250724 (Time)

– RX –

6 rounds for time:

250-m row

12 hang squat cleans (65/95 lb)

12 burpees

– INTERMEDIATE –

6 rounds for time:

250-m row

12 hang squat cleans (55/75 lb)

12 burpees

– BEGINNER –

6 rounds for time:

150-m row

10 hang squat cleans (35/45 lb)

10 burpees

– MASTERS 55+ –

6 rounds for time:

250-m row

12 hang squat cleans (55/75 lb)

12 burpees

Skill Work (Checkmark)

Pre-workout

EMOM 8:

1 power clean

2 hang squat cleans

Stretching (Checkmark)

3 sets:

:30 standing straddle stretch

:30 couch stretch/side

– AT-HOME – (Time)

– AT-HOME –

6 rounds for time:

200-m run

12 double-DB hang squat cleans (35/50 lb)

12 burpees