BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
:30 row
10 alternating Samson lunges
:30 row
10 toy soldier
200-meter run, faster
250401 (5 Rounds for time)
– RX –
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball roll bottom of foot/side
:30 standing hamstring stretch/side
:30 calf stretch/side
– AT-HOME – (Time)
5 rounds for time:
200-m single-DB carry/run (35/50 lb)
400-m run
– Rest 3:00 between rounds.
– Carry the dumbbell any way.
Work Your Weakness
– SKILL I – (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 plank hold
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Perform the plank on your hands or your forearms.
– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.