BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up
3 sets:
20 jumping jacks
10 kettlebell deadlifts
Single-arm kettlebell overhead carry/arm (25 ft)
10 kettlebell bent-over rows
10 kettlebell goblet squats
260617 (Time)
– RX –
5 rounds for time of:
12 single-arm KB snatches (35/53 lb)
15 hand-release push-ups
30 air squats
– INTERMEDIATE –
5 rounds for time of:
12 single-arm KB snatches (18/26 lb)
9 hand-release push-ups
30 air squats
– BEGINNER –
5 rounds for time of:
12 single-arm Russian KB swings (12/18 lb)
9 hand-release push-ups from the knees
10-20 air squats
– MASTERS 55+ –
5 rounds for time of:
12 single-arm KB snatches (26/35 lb)
15 hand-release push-ups
30 air squats
Skill Work (Checkmark)
Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch
Stretching (Checkmark)
1 set:
1:00 foam roll quads/side
:30 hollow hold
1:00 foam roll upper back
:30 hollow hold
1:00 foam roll lats/side
0:30 hollow hold
– AT-HOME – (Time)
5 rounds for time of:
12 single-arm DB snatches (35/50 lb)
15 hand-release push-ups
30 air squats
Work Your Weakness
– SKILL I – (Checkmark)
Every 3:00 for 5 sets:
200/250-meter ski
1-6 ring muscle-ups
– Each ski effort in :50-1:10.
– Muscle-ups in 1:00 or less.
– At least :45 of rest per interval.
– Mild interference to build muscle-up stamina.
– Ski at a slow-to-moderate pace that allows you to maintain quality technique for your muscle-ups.
– Take 5-15 seconds to transition to the muscle-ups after the ski.
– Practice keeping your legs straight during the muscle-up swing to improve efficiency.
– Break no more than 1 time each round, and ensure you have at least 45 seconds of rest before beginning the next set.
– Ski modifications: row, air bike, burpee.
– Muscle-up modifications: reps, jumping muscle-ups, low-ring transitions.