BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
10 unweighted good mornings
:20 hollow rocks
10 box step-ups
:20 Superman arch-ups
10 box step-overs
– No weight for the step-ups and step-overs.
Skill Work (Weight)
Pre-workout
EMOM 10:
1 deadlift + 1 power clean
250402 (Time)
– RX –
For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)
– INTERMEDIATE –
For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (20/20 in) (20/35 lb)
Rest 1:00
9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (20/20 in) (20/35 lb)
– BEGINNER –
For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)
Rest 1:00
9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)
– MASTERS 55+ –
For time:
22-16-10
Deadlifts (105/155 lb)
Dumbbell box step-ups (20/20 in) (20/35 lb)
Rest 1:00
9-6-3
Power cleans (105/155 lb)
Dumbbell box step-overs (20/20 in) (20/35 lb)
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (Time)
For time:
22-16-10
Double-DB deadlifts (35/50 lb)
Dumbbell box step-ups (20/20 in) (35/50 lb)
– Substitute lunges if no object to step up onto is available.
Rest 1:00
15-12-9
Double-DB power cleans (35/50 lb)
9-6-3
Dumbbell box step-overs (20/20 in) (35/50 lb)
– Substitute lunges if no object to step up onto is available.
Work Your Weakness
– STRENGTH III – (Time)
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
– Welcome to the in-between-cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.
– The suggested weight is added to the sled. Add a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled, but you should not have to stop moving.