BayWay CrossFit – CrossFit
General Warm-up (No Measure)
On a 4:00 clock:
3 inchworms
10 lateral hops over a line
10 forward-backward hops over a line
6 alternating Samson stretch lunges
On a 4:00 clock:
5 single-arm kettlebell deadlifts/arm
5 push-ups to downward dog
10 walking lunges
Skill Work (AMRAP – Reps)
Pre-workout
EMOM 8:
:15 triple-under practice
250211 (AMRAP – Reps)
– RX –
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
– INTERMEDIATE –
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
15 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
– BEGINNER –
3 x AMRAP 4:
3 rounds:
10 Russian KB swings (18/26 lb)
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
– MASTERS 55+ –
3 x AMRAP 4:
3 rounds:
15 KB swings (26/35 lb)
20 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Stretching (Checkmark)
1 set:
:45 calf stretch/leg
:45 standing quad stretch/leg
– AT-HOME – (AMRAP – Reps)
3 x AMRAP 4:
3 rounds:
15 DB swings (35/50 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.