BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 7:00
2 sets:
5 inchworms
10 walking lunges out
20 mountain climbers
10 walking lunges back
10 forward and back leg swings, right
10 forward and back leg swings, left
Power Clean (5-5-5-5-5)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
1:00 hamstring stretch each leg
1:00 lat stretch each side
– AT-HOME – (AMRAP – Reps)
– AT-HOME –
3 sets for reps:
1:00 alternating DB power cleans (35/50 lb)
1:00 rest
– Use one dumbbell.
3 sets for reps:
1:00 DB power cleans (35/50 lb)
1:00 rest
– Use two dumbbells.
3 sets for reps:
1:00 DB squat cleans (35/50 lb)
1:00 rest
– Use two dumbbells.