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
Specific Warm-up (No Measure)
Double-under | Progression
10 power singles // Jump high and spin the rope slowly.
10 speed singles // Jump low and spin the rope quickly.
3 x [3 power singles + 3 speed singles] // Alternate between different jump heights and rope speeds every 3 reps.
5 x single-single-doubles // Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice.
3 x [10-15 double-unders] // Take 1:00 to practice stringing together double-unders with a straighter body position or simply work on attempts.
Toes-to-bar | Progression
3 kip swings + 3 hanging knee raises // Knees up in the hollow position.
3 kip swings + 3 knees-to-armpits // Aggressive press down in the back swing, lean back, and drive knees up.
3-6 toes-to-bars or 3 x [1 knees-to-armpits + 1 toes-to-bar] // Practice either consecutive toes-to-bars or adding a kick of the legs every other rep at the top of the knees-to-chest to attempt a toes-to-bar without losing rhythm.
Toes-to-bar test // 5-8 unbroken toes-to-bars, knees-to-chest, or hanging knee raises.
Thruster | Progression
4 clean deadlifts // Heels down, eyes straight ahead, lumbar curve intact.
4 hang power cleans // Full hip extension, quick under the bar.
4 power cleans // Shrug with a straight arm, drop and catch.
6 full-grip front squats // Lift the elbows up away from the knees.
6 squat-stance push presses // Dip with the chest up and drive through the heels.
6 thrusters // Heels down in the squat, then stand quickly to launch the bar overhead.
6 cycled thrusters // Lower with the arms slowly, then start the thruster once the bar touches the shoulders.
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.