BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
10 mountain climbers
5 inchworms
10 air squats, slow
5 unweighted sumo stance good mornings
5/5 single leg rdl 26/35
:30 sandbag hold
Front Squat (- RX –
10 sets for load:
3 front squats
– Lift once every 2:00)
Metcon (No Measure)
3 Sets:
8/8 single leg rdl (26/35 lb)
Sandbag carry (100/150 lb) (50 ft)
– Choose a load for the rdl that allows you to perform unbroken sets.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
– Rest with any remaining time in the 4-minute interval.
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 couch stretch/leg
1:00 pigeon stretch/leg
– AT-HOME – (Checkmark)
10 sets:
5-10 double-DB front squats
– Lift once every 3:00.
Work Your Weakness
– STAMINA I – (Time)
3 sets for time:
800-meter run
– Rest 2:00 between sets.
– 13:00-19:00 (including rest).
– 800 meters in under 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
– Push faster if you can. This will be a great place to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
– Run modifications: 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, or 800/1,000-m row.