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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 5:00
1 set:
10 small arm circles forward
10 small arm circles backward
10 big arm circles forward
10 big arm circles backward
10 windmill toe touches
10 air squats
:30 skipping
:30 skipping with high knees
Banded shoulder warm-up | 5:00
1 set:
:30 banded pull-aparts to chest
:30 banded pull-aparts to chest, left hand high and right hand low
:30 banded pull-aparts to chest, right hand high and left hand low
:30 banded pull-aparts to waist
:30 band pass throughs
:30 banded external rotation palms up, hands at waist
:30 banded shoulder press (standing on band)
:30 banded behind the neck press (standing on band)
250708 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
– INTERMEDIATE –
AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
– BEGINNER –
AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Pre-workout
1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
Stretching (Checkmark)
2 sets:
1:00 pec stretch
1:00 calf stretch/leg
1:00 bar hang
Stretching (Checkmark)
1 set:
:30 doorway pec stretch/side
1:00 table-top stretch
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
Same as Rx’d
– STAMINA I – (2 Rounds for time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
—
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
– Run modifications: distance, same distance ski or row, 400-m, 800-m, 1,600-m, 200 C2 bike