BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

Banded warm-up

2 sets:

10 monster walk steps, forward

10 monster walk steps, backwards

10 banded sumo stance good mornings

Squat warm-up

3 sets:

6 push-ups

8 alternating Cossack squats

10 dumbbell goblet squats

– Increase dumbbell load for the goblet squats each set.

Front Squat (- RX –
For load:
8-8-8-8-8
Front squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d
)

Stretching (Checkmark)

2 sets:

1:00 foam roll IT quad/side

1:00 lacrosse ball roll/foot

– AT-HOME – (5 Rounds for reps)

5 rounds for reps of:

:45 walking lunges

:45 double-DB front squats

– Rest 3:00 between sets.