BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

1 set:

3:00 slow run, bike, row, or ski

2 sets:

10 PVC pass-throughs

10 PVC good mornings

10 PVC overhead squats

10 PVC behind-the-neck shoulder presses

250128 (AMRAP – Reps)

– RX –

AMRAP 3:

Snatches (95/135 lb)

– INTERMEDIATE –

AMRAP 3:

Snatches (75/115 lb)

– BEGINNER –

AMRAP 3:

Snatches (35/45 lb or lighter)

– MASTERS 55+ –

AMRAP 3:

Snatches (65/95 lb)

Stretching (Checkmark)

Accumulate:

1:00 foam roll upper back

1:00 foam roll quads/side

– AT-HOME – (2 Rounds for reps)

AMRAP 3:

Alternating dumbbell squat snatches (35/50 lb)

Rest 3:00

AMRAP 3:

5 left-arm dumbbell power snatches (35/50 lb)

5 right-arm dumbbell power snatches