BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Shoulder warm-up
2 sets:
:30 up-downs
:30 supine banded pull-aparts (external rotations)
:30 alternating plank shoulder taps
:30 push-ups from the knees
Dynamic warm-up
2 sets:
5 inchworms
10 unweighted good mornings
5 burpees
10 alternating lunges
5 hang muscle cleans
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
– INTERMEDIATE –
21-15-9 reps for time:
Cleans (65/95 lb)
Jumping ring dips
– BEGINNER –
15-12-9 reps for time:
Cleans (35/45 lb)
Foot-assisted ring dips
– MASTERS 55+ –
21-15-9 reps for time:
Cleans (65/135 lb)
Ring dips
Skill Work (Distance)
Post-workout
EMOM 7:
3 box jumps
– Use a higher box than you would normally use.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
– AT-HOME – (Time)
21-15-9 reps for time:
DB power cleans (35/50 lb)
Push-ups on the DBs
– Use two dumbbells.