BayWay CrossFit – CrossFit
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