BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
1 round:
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
241121 (Time)
– RX –
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
– INTERMEDIATE –
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
– BEGINNER –
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
– MASTERS 55+ –
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 alternating reverse lunges
Weighted Pull-ups (Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Stretching (Checkmark)
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side