BayWay CrossFit – CrossFit
Warm-up (No Measure)
Progressive warm-up | 6:00
1 set:
10 alternating step-ups
10 ring rows
5 inchworms
10 push-ups (from the knees or toes)
10 scap pull-ups
1 set:
10 alternating step-ups
5-10 jumping pull-ups
5 inchworms
5-10 foot-assisted dips
1-5 strict pull-ups
250812 (Time)
– RX –
10 rounds for time of:
3 muscle-ups
4 box jumps (24/30 in)
– INTERMEDIATE –
10 rounds for time of:
3 chest-to-bar pull-ups
4 box jumps (20/24 in)
– BEGINNER –
7 rounds for time of:
3 jumping chest-to-bar pull-ups
4 box step-ups (10/10 in)
– Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds.
– MASTERS 55+ –
10 rounds for time of:
1 RMU or 3 C2B
3 strict ring dips
4 box jumps (24/30)
– If able to perform a muscle-up, substitute 1-3 ring muscle-ups in place of the pull-ups and dips.
Skill Work (Checkmark)
Post workout
Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips
Stretching (Checkmark)
1 set:
:45 foam roll calves/side
1:00 foam roll upper back
– AT-HOME – (Time)
– AT-HOME –
10 rounds for time of:
3 double-DB devils presses (35/50 lb)
4 object jumps (20/24 in)
– Jump over or onto the object.
Work Your Weakness
– STAMINA I – (10 Rounds for calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub-60 RPMs
—
– Use a C2 bike, Assault bike, or Echo bike.
– Try for 150 or more calories across the entire effort.