CrossFit – Tue, Aug 5

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 8:00

1 set:

:30 jump rope

5 inchworms

10 Samson stretch lunges

:30 bike

:30 plank hold

1 set:

:30 jump rope

5 inchworms

10 alternating Cossack squats

:10 bike sprint

:30 sit-ups

250805 (Time)

– RX –

For time:

150 double-unders

125 air squats

100 sit-ups

75 push-ups

50 cal bike

25 deadlifts (175/245 lb)

– INTERMEDIATE –

For time

100 double-unders

100 air squats

75 sit-ups

50 push-ups

40 cal bike

25 deadlifts (115/175 lb)

– BEGINNER –

2 rounds for time:

50 single-unders

30 air squats

25 sit-ups

20 push-ups from the knees

15 cal bike

10 deadlifts (55/75 lb)

– MASTERS 55+ –

For time:

100 double-unders

100 air squats

75 sit-ups

50 push-ups

40 cal bike

25 deadlifts (115/175 lb)

Stretching (Checkmark)

1 set

1:00 child’s pose

1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

– AT-HOME –

For time:

150 double-unders

125 air squats

100 sit-ups

75 push-ups

50 DB deadlifts (35/50 lb)

25 DB bent-over rows (35/50 lb)

– Use two dumbbells.

Metcon (Checkmark)

Stamina I

Score Time

3 rounds for time:

300-meter run

– Rest :30

200-meter run

– Rest 1:00

100-meter run

– Rest 1:30

– 15:00-20:00, including rest.

– Hit each distance as hard as possible.

– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.

– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.

– Perform this workout with a buddy or a group for more of a push to keep driving forward.

Modifications

Run | 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or sk