BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
10 banded side steps, right
10 banded side steps, left
10 pvc pass through
2 sets:
10 band pull apart
10 box step up → 5 box jump
10 air squats → 10 PVC ohs
10 deadlift
Overhead Squat (3 x 5 – across)
Skill Work
Workout
250311 (AMRAP – Rounds and Reps)
– RX –
AMRAP 18:
12 overhead squats 65/95
6 box jumps 24/30
12 deadlifts
6 box jumps
– INTERMEDIATE –
AMRAP 18:
12 overhead squats 55/75
6 box jumps 20/24
12 deadlifts
6 box jumps
– BEGINNER –
AMRAP 18:
8 overhead squats 35/45
6 box jumps 20/20
12 deadlifts
6 box jumps
– MASTERS 55+ –
Same as RX
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
10 double-DB bent-over rows (35/50 lb)
25 double-unders
10 double-DB front squats
25 double-unders
Work Your Weakness
– STAMINA I – (Time)
4 sets for time:
800-meter run
– Rest 3:00 between sets.
– 24:00-30:00 (including rest).
– Finish each 800-meter run in less than 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort) rather than an all-out effort to allow you to recover enough to finish each set in a similar time.
– Perform this workout with friends for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and set goals for each interval.
– Run modifications: 1,600/2,000-m C2 bike, 800/1,000-m row