BayWay CrossFit – CrossFit
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
Work Your Weakness
– STAMINA I – (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5000/7000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the sprint intervals.
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Substitute run or ski as needed.