BayWay CrossFit – CrossFit
Warm-up (No Measure)
Running line drill warm-up | 6:00
1 set:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
250904 (5 Rounds for reps)
– RX –
5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds for reps of:
AMRAP 5:
600/700-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 quad roll calf/leg
– AT-HOME – (AMRAP – Reps)
– AT-HOME –
5 rounds for reps of:
AMRAP 5:
3 rounds of:
8 burpees
8 single-arm sumo deadlift high pulls (35/50 lb)
Then…
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.