BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Banded warm-up
2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs
Dynamic warm-up
1 set:
:30 single-unders
10 alternating plank reach-throughs
10 leg swings/leg (front to back)
1 set:
:20 single-unders (right leg)
:20 single-unders (left leg)
20 mountain climbers
10 sit-ups
1 set:
:20 double-unders
10 banded wide-stance good mornings
10 sit-ups
:20 double-unders
250422 (Time)
– RX –
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
– INTERMEDIATE –
2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups
– BEGINNER –
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post workout
EMOM 10:
Min. 1 | 10 barbell good mornings
Min. 2 | :20 side plank hold/side
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift
– AT-HOME – (Time)
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 double-DB renegade rows (35/50 lb)
Work Your Weakness
– SKILL I – (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– Reduce the distance as needed to accommodate your ability.