BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

5 plank to downward dog

10 banded pull-aparts

10 banded pass-throughs

AMRAP 4:

20 jumping jacks

10 up-downs

5 hand-release push-ups

Bench Press (- RX –
For load:
Bench press
3-2-2-1-1-1

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For load:
Bench press
3-3-3-3-3-3

– MASTERS 55+ –
Same as Rx’d)

Skill Work (Checkmark)

Post-workout

8 sets:

:10 L-sit holds

:20 rest

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (5 Rounds for reps)

5 sets for reps:

Max-reps unbroken deficit push-ups

– Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups.

– Pause at the bottom of each rep for :01.

– Rest 3:00 between sets.