Announcements
Fitness Is A Family Business –
BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:30 alternating plank shoulder taps
:30 banded pull-aparts
10 banded pass-throughs
10 ring rows
10 scap pull-ups
Skill Work (No Measure)
Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups
250501 (5 Rounds for weight)
– RX –
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
– INTERMEDIATE –
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
– Rest the remainder of each interval.
– BEGINNER –
Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
– Rest the remainder of each interval.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 lacrosse-ball chest mash/side
1:00 child’s pose stretch
– AT-HOME – (Time)
Every 5:00 for 5 sets:
1:00 max-rep hand-release push-ups
10-15 DB hang power cleans (35/50 lb)
– Rest the remainder of each interval.
– Use two dumbbells.