BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 10:00
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats
:20 rest
:40 burpees
:20 rest
250819 (Time)
– RX –
40-30-20 reps for time:
Single-leg squats
Toes-to-bars
– INTERMEDIATE –
For time:
30-20-10
Hook behind heel single-leg squats
20-10-5
Toes-to-bars
– BEGINNER –
For time:
30-20-10
Reverse lunges
20-10-5
Hanging leg raises
– MASTERS 55+ –
30-20-10 reps for time:
single leg squats
Toes-to-bars
Skill Work (Checkmark)
Post-workout midline work
Accumulate:
1:00 Superman hold
1:00 pull-up bar hollow hold hang
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
– AT-HOME – (Time)
– AT-HOME –
40-30-20 reps for time:
Single-leg squats
V-ups
Work Your Weakness
– STAMINA I – (Time)
For time:
200-meter run
400-meter sled drag (25/45 lb)
200-meter run
400-meter sled push
200-meter run
—
– Plan to complete this workout in 20 minutes or less.
– Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!