CrossFit – Wed, Sep 10

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 8:00

3 sets:

200-meter jog

20 mountain climbers

20 alternating plank shoulder taps

20 jumping jacks

5 push-ups

Bench Press

– RX –

Every 5:00 x 5 rounds:

3 bench presses

400-m run

– Rest the remainder of the interval.

– Score the load and time for each round.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Every 5:00 x 5 rounds:

3 bench presses

200-m run

– Rest the remainder of the interval.

– Score the load and time for each round.

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

2:00 GHD Superman hold

– Use a bench with a partner holding legs, if GHDs are limited.

Stretching (Checkmark)

1 set:

1:00 pec stretch

1:00 foam roll calves

1:00 foam roll hamstrings

– AT-HOME – (5 Rounds for weight)

– AT-HOME –

Every 5:00 x 5 rounds:

10 double-dumbbell bench presses or floor presses

400-m run

– Rest the remainder of the interval.

– Score the load and time for each round.

Work Your Weakness

– STRENGTH III – (7 Rounds for weight)

7 sets:

3 weighted pull-ups

– Rest 1:00-2:00 between sets.


– Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.

– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.

– If you are not yet able to perform pull-ups, find the smallest assistance band possible that allows you to perform 3 smooth and controlled reps.

Run Strong Week 6 (Checkmark)

5:00 warm up jog

10 Sets:

400m run @ mile pace

1:30 recovery walk between

5:00 cool down jog