BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round:
:10 jumping jacks
:30 underhand tosses
:10 jumping jacks
:30 bounce passes
:10 jumping jacks
:30 chest passes
:10 jumping jacks
:30 side tosses, right
:30 side tosses, left
:10 jumping jacks
:30 overhead throws
:10 jumping jacks
:30 squat + throws
241231 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
– INTERMEDIATE –
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (55/75 lb)
24 overhead squats (55/75 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
– BEGINNER –
AMRAP 20 with a partner:
24 box step-overs (12/20 in)
24 hang power snatches (35/45 lb)
24 overhead squats (35/45 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.
– MASTERS 55+ –
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (45/65 lb)
24 overhead squats (45/65 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.
– Step or jump up onto the box.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
24 object jump-overs
24 alternating DB power snatches (35/50 lb)
24 single-arm DB overhead squats
24 lying knees-to-elbows
24 DB clean and jerks
– Use one dumbbell for the snatches and overhead squats.
– Use two dumbbells for the clean and jerks.