BayWay CrossFit – CrossFit
Warm-up (No Measure)
Wall-ball shot warm-up | 7:00
3 sets:
7 med-ball front squats
7 med-ball push presses
7 wall-ball shots
:30 rest
Ring Muscle Up | 7:00
Ring Support + Slow Lower
False Grip Ring Row
Low Ring Transition:
1.Squat & Lean + Pull 2 Chest
2.Pull Through
3.Jump to Top
Jumping Ring Muscle Up
Ring Muscle Up
250626 (5 Rounds for reps)
– RX –
5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
– Rest 2:00 between rounds.
– INTERMEDIATE –
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max jumping ring muscle-up transitions
– Rest 2:00 between rounds.
– BEGINNER –
5 rounds:
AMRAP 2:
20 wall-ball shots (10/12 lb) (9/9 ft)
Max foot-assisted ring dips
– Rest 2:00 between rounds.
– MASTERS 55+ –
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max weighted pull-ups (20/30 lb)
– Rest 2:00 between rounds.
Stretching (Checkmark)
2 sets:
:30 Spiderman stretch/side
:30 cobra stretch
– AT-HOME – (5 Rounds for reps)
5 rounds:
AMRAP 2:
20 single-arm DB thrusters (35/50 lb)
Max wall walks
– Rest 2:00 between rounds.