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Winners, Not Losers

BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

:40 bike (increase pace)

10 alt spiderman

10 alt cossack

5 snatch high pull

250508 (5 Rounds for calories)

– RX –

5 rounds for calories:

2:00 air bike

2:00 rest

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

SKill Work (7 Rounds for weight)

Pre-workout

EMOM 7:

3 snatch high pulls

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

– AT-HOME – (AMRAP – Reps)

5 x AMRAP 2:

12 burpees

Max shuttle runs

– Rest 2:00 between AMRAPs.

– 1 shuttle run is 25 ft down and back.