BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

200m run

10 monster walk steps forward

10 monster walk steps back

10 Spiderman lunges

10 Cossack squats (5/leg)

5 kettlebell good mornings

5 kettlebell goblet squats

Back Squat (- RX –
Every 1:30 for 12 sets:
3 back squats

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 frog stretch

– AT-HOME – (Checkmark)

Every 1:30 for 12 sets:

5 double-DB front squats

3 jumping air squats

– Jump for max height.