BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
Partner 1 | :45 bike
Partner 2 | :45 PVC pass-throughs
:30 plank hold
1 set:
Partner 1 | :45 bike
Partner 2 | :45 PVC good mornings
:30 single-kettlebell goblet hold (light)
1 set:
Partner 1 | :45 bike
Partner 2 | :45 inchworms
:30 single-kettlebell goblet hold (workout weight)
250527 (Time)
– RX –
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (53/70 lb)
15/20-cal bike
10 Russian KB swings (53/70 lb)
– Score is the slowest round.
– INTERMEDIATE –
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (35/53 lb)
10/15-cal bike
10 Russian KB swings (35/53 lb)
– Score is the slowest round.
– BEGINNER –
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (18/26 lb)
7/10-cal bike
10 Russian KB swings (18/26 lb)
– Score is the slowest round.
– MASTERS 55+ –
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (35/53 lb)
15/20-cal bike
10 Russian KB swings (35/53 lb)
– Score is the slowest round.
Stretching (Checkmark)
1 set:
:30 pigeon stretch/side
1:00 straddle stretch
– AT-HOME – (5 Rounds for time)
Every 5:00 for 5 rounds:
:30 double-DB front rack hold (35/50 lb)
300-m run
10 double-DB hang cleans
– Score is the slowest round.
Work Your Weakness
– STRENGTH III – (6 Rounds for weight)
2 sets for load:
10 close-grip bench presses
2 sets for load:
10 normal-grip bench presses
2 sets for load:
10 wide-grip bench presses
– Rest as needed between sets.
– Increase or decrease load as needed, depending on the grip. Expect to be able to go heavier with the normal grip versus the close- and wide-grip variations.
– Avoid going to failure unless you have a spotter.