BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
2:00 row, bike, ski, or jog (slow)
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
2:00 row, bike, ski, or run (faster)
250306 (Weight)
– RX –
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerk
– Build in load.
– MASTERS 55+ –
Same as Rx’d
Skill Work (Calories)
Post-workout
On an 8:00 clock:
Row, bike, or ski
Stretching (Checkmark)
2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side
– AT-HOME – (AMRAP – Reps)
For load:
EMOM 12:
3-5 DB power cleans
2-4 DB hang power cleans
1-3 DB push jerks
– Use two dumbbells.