BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
2 sets:
1:00 bike
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 air squats
10 kip swings
241128 (5 Rounds for time)
– RX –
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
– INTERMEDIATE –
Every 5:00 for 5 rounds:
10 thrusters (65/95 lb)
5 toes-to-bars
20-cal bike
20 double-unders
– Rest the remainder of each round.
– BEGINNER –
Every 5:00 for 5 rounds:
10 thrusters (35/45 lb)
10 hanging knee raises
12-cal bike
20 single-unders
– Rest the remainder of each round.
– MASTERS 55+ –
Every 5:00 for 5 rounds:
10 thrusters (55/75 lb)
10 toes-to-bars
15-calorie bike
30 double-unders
– Rest the remainder of each round.
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated pike stretch
1:00 cobra to down dog
– AT-HOME – (5 Rounds for time)
Every 5:00 for 5 rounds:
10 DB thrusters (35/50 lb)
15 sit-ups
200-m run
40 double-unders
– Rest the remainder of each round.
– Use two dumbbells.