BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

2:00 bike

10 unweighted single-leg deadlifts

10 alternating Cossack squats

10 alternating Samson stretches

Deadlift (- RX –
For load:
Deadlift
5-5-5-5-5

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Metcon (Time)

Every 2:00 for 5 sets:

12/16-calorie bike
– Each set should be at least a 90% effort.

– Choose calorie goal that allows you to finish each set in 60 seconds or less.

– Use any bike or substitute another machine if necessary.

Stretching (Checkmark)

1 set:

1:00 pigeon pose/leg

1:00 standing hamstring stretch/side

– AT-HOME – (AMRAP – Reps)

EMOM 15:

Min. 1 | 15 Superman arch-ups

Min. 2 | 20 jumping lunges

Min. 3 | :30 double-DB deadlifts

Work Your Weakness

Optional Murph Prep – All

Metcon (No Measure)

3 Rounds:

– 6 Chin-ups (Scale: Banded, Jumping, Ring Rows)

– 8 DB Goblet Squats (3-sec tempo)

– 12 Incline Push-ups (Scale: Knees, Hands on Box)

– 150m Run