BayWay CrossFit – CrossFit
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