BayWay CrossFit – CrossFit
General Warm-up (No Measure)
General warm -up
1 sets:
200m run
10 alternating Spiderman stretches
10 good mornings
10 Samson lunges
10 deadlifts
10 ATY raises
Dynamic warm-up
2 sets:
:20 jumping jacks
:20 push-ups
:20 alternating single-leg toe touches
:20 pike shoulder taps
– Rest :10 between sets.
HSPU warm-up
5 pike push-ups
:20 handstand hold
5 negatives
3-5 handstand pushups
Deadlift (Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.)
250520 (Time)
– RX –
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups
– INTERMEDIATE –
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (105/155 lb)
Pike push-ups
– BEGINNER –
8-7-6-5-4-3-2-1 reps for time:
Deadlifts (65/95 lb)
Hand-release push-ups
– MASTERS 55+ –
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (125/185 lb)
Handstand push-ups to a 2-in riser
Stretching (Checkmark)
1 set:
1:00 elbow-to-instep/leg
1:00 scorpion stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
200-m run
30 alternating DB hang snatches
Work Your Weakness
– SKILL I – (Checkmark)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict pull-ups
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the Skin the Cat Progression if you are unfamiliar with the movement.
– Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows.