BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up
2 rounds:
:30 jumping jacks
10 scap pull-ups
10 alternating Spiderman twists
10 air squats
Squat therapy
1-2 sets:
5 wall-facing squats
– Stop and hold for :02 after initiating, above parallel, and below parallel.
250619 (Time)
– RX –
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)
– INTERMEDIATE –
For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)
– BEGINNER –
For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)
– MASTERS 55+ –
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (105/155 lb)
Skill Work (Checkmark)
Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.
Stretching (Checkmark)
1 set:
:30 banded shoulder stretch/side
:45 couch stretch/side
– AT-HOME – (Time)
For time:
30-24-18
V-ups
15-12-9
Double-DB front squats (35/50 lb)