BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
2 rounds:
1:00 row
:30 mountain climbers
10 single-leg dumbbell deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 single-arm dumbbell bent over rows
5 dumbbell windmills/arm
:30 burpees
241119 (6 Rounds for calories)
– RX –
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
– INTERMEDIATE –
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
– BEGINNER –
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.
– MASTERS 55+ –
Every 2:00 for 6 rounds:
15 burpees
Max-cal row
– Rest 2:00 between rounds.
Stretching (Checkmark)
Accumulate:
:30 figure-4 stretch/side
:30 standing calf stretch/side
– AT-HOME – (6 Rounds for reps)
Every 2:00 for 6 rounds:
15 burpees over an object (6 in)
Max shuttle runs (25 ft)
– Rest 2:00 between rounds.