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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Skill warm-up | 15:00
3 sets:
1:00 of jump-rope practice
7 reps wall-facing squats
5-10 banded good mornings
250731 (3 Rounds for reps)
– RX –
3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (55/75 lb)
8 hand-release push-ups
– Rest 1:00 between rounds.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds:
AMRAP 4:
12 air squats
10 KB sumo deadlift high pulls (18/26 lb)
8 hand-release push-ups from the knees
– Rest 1:00 between rounds.
– MASTERS 55+ –
3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (45/65 lb)
8 hand-release push-ups
– Rest 1:00 between rounds.
Skill Work (Checkmark)
Post-workout
Accumulate:
3:00 plank hold
Stretching (Checkmark)
1 set:
1:00 seated pike stretch (feet together)
1:00 seated straddle stretch (feet wide)
1:00 butterfly stretch
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
3 rounds:
AMRAP 4:
12 air squats
10 single-arm DB sumo deadlift high pulls (35/50 lb)
8 hand-release push-ups
– Rest 1:00 between rounds.
– Alternate arms as needed for the SDLHP.