BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:30 bike (easy pace)
5 step back lunges/leg
5 single-leg toe touches/leg
5 push-ups to downward dog
10 supine rope row
1 set:
:20 bike (moderate pace)
10 box step-ups
10 up-downs
10 floor climb + hanging knee raise
1 set:
:10 bike (fast pace)
10 box jumps
10 burpees
– Stop down from the box.
Skill Work (Checkmark)
Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill
250327 (AMRAP – Rounds and Reps)
– RX –
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
– Step down from the box.
– INTERMEDIATE –
AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
2 rope climbs (12/12 ft)
– Step down from the box.
– BEGINNER –
AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
2 pull-to-stands
– Step down from the box.
– MASTERS 55+ –
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (12/12 ft)
– Step down from the box.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 16:
400-m run
15 object jumps (20 in)
10 alternating double-DB renegade rows (35/50 lb)
10 V-ups
– Jump on to or over the object; step down if applicable.