BayWay CrossFit – CrossFit
Warm-up (No Measure)
Rowing warm-up
– Have athletes perform :20 of single-unders between each step of the row review.
– Encourage a hard pace on final row effort
Movement // Focus
:30 rows pulls, legs only // slight forward lean at the torso and flat back.
:30 row pulls, legs, then hips // timing legs first, then hips.
:30 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms.
:30 full strokes // legs, hips, arms, arms, hips, legs.
Double-under review
2 sets:
:10 double-unders or attempts
:20 rest
:10 double-unders or attempts
:20 rest
Dynamic mobility
1 set:
1:00 of inchworm + push-ups
:30 Samson stretch/side
250703 (8 Rounds for time)
– RX –
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
– INTERMEDIATE –
Every 3:00 x 8 rounds:
Odd rounds:
10 toes-to-bars
30 double-unders
Even rounds:
30 double-unders
12/15-cal row
– BEGINNER –
Every 3:00 x 8 rounds:
Odd rounds:
10 hanging knee raises
45 single-unders
Even rounds:
45 single-unders
8/10-cal row
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
3 sets:
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 quad roll calf/leg
– AT-HOME – (8 Rounds for time)
Every 3:00 x 8 rounds:
Odd rounds:
15 V-ups
45 double-unders
Even rounds:
45 double-unders
15 shuttle runs
– 1 shuttle run is 25 ft out and back.