BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 11:00
3 sets:
20 jumping jacks
10 double-dumbbell deadlifts
50-foot single-arm dumbbell overhead carry/arm
10 double-dumbbell bent-over rows
10 single-dumbbell goblet squats
Service Cup 2 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) (35/50 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
– INTERMEDIATE –
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) (20/35 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
– BEGINNER –
AMRAP 20:
8/10-cal row
Farmers carry (50 ft) (10/15 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
– MASTERS 55+ –
Complete as many rounds and reps as possible in 20 minutes of:
15-calorie row
50-foot farmers carry (20/35 lb)
– 25-feet out and 25-feet back, each 25-foot section counts as 1 rep
– add 50 feet to the farmers carry each round
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
Complete as many rounds and reps as possible in 20 minutes of:
50-foot shuttle run
50-foot farmers carry (35/50 lb)
– 25-feet out and 25-feet back, each 25-foot section counts as 1 rep
– add 50 feet to the farmers carry each round