BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

200m run

:30 air squats

:20 rest

:30 up-downs

:20 rest

:30 bottom of squat hold

:20 rest

:30 burpees

:20 rest

Back Squat (- RX –
For load:
Back squat
10-10-10-10-10

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For load:
6-6-6-6-6
Back squat

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

– AT-HOME – (5 Rounds for reps)

5 rounds for reps:

On a 1:30 clock:

20 air squats

20 walking lunges

Max-rep DB squats (35/50 lb)

– Rest 1:30 between rounds.

– Use two dumbbells.