BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5/5 duck walks

5 paused back squats

Back Squat (- RX –
For load:
3-3-3-3-3-3-3
Back squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For load:
5-5-5-5-5-5-5
Back squat

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

– AT-HOME – (Checkmark)

Every 3:00 for 7 sets:

10 jumping air squats

10 walking lunges

10 DB front squats (35/50 lb)

– Use two dumbbells.

Work Your Weakness

– STAMINA I – (Time)

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).

– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.

– The longer the distance, the slower your pace. Try to hit these time goals:

– 200 meters | :45-1:15.

– 400 meters | 1:15-1:45.

– 800 meters | 3:00-4:00.

– 100 meters | :15-:30.

Run modifications: Distance; 400-m/800-m/1,600-m/200-m C2 bike; 200-m/400-m/800-m/100-m row or ski

Metcon (No Measure)

3 sets:

1:00 sandbag bear hug hold

20 hollow rocks

-rest 1 min