BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

20 jumping jacks

10 banded pull-aparts

10 banded pass-throughs

10 narrow stance squats

AMRAP 4:

20 jump ropes

10 band push down

5 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

4 sets:

20 banded push-downs

20 alternating pistol squats

1:00 triple unders or double unders

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.

Work Your Weakness

– STAMINA I – (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.

– Run substitutions: 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski