BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round:
200-meter row, slow
10 alternating Spiderman stretch + reaches
10 inchworms
5 push-ups from the knees
10 alternating Samson lunges
5 push-ups
10 alternating reverse lunges
5 push-ups
10 alternating scorpion stretches
5 push-ups
10 air squats
250515 (6 Rounds for time)
– RX –
5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts
– 5 scored rounds + total time
– INTERMEDIATE –
5 rounds, each for time:
450/500-m row
15 push-ups
– Rest as needed between efforts
– BEGINNER –
5 rounds, each for time:
300/350-m row
10 push-ups from the knees
– Rest as needed between efforts
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
Accumulate:
30-50 GHD hip extensions
Stretching (Checkmark)
1 set:
:45 lacrosse ball chest mash/side
:45 doorway pec stretch/side
– AT-HOME – (5 Rounds for time)
5 rounds, each for time:
400-m run
20 push-ups
– Rest as needed between efforts