BayWay CrossFit – CrossFit

View Public Whiteboard

General Warm-up (Checkmark)

Dynamic warm-up

2 rounds:

:30 jumping jacks

10 shoulder tap + shoulder tap + push-ups

10 alternating Spiderman twists

10 air squats

Squat therapy

1-2 sets:

5 wall-facing squats

– Stop and hold for :02 after initiating, above parallel, and below parallel.

250423 (Weight)

– RX –

7 sets for load:

1 clean pull

1 clean

1 hang clean

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

– AT-HOME – (7 Rounds for reps)

Every 3:00 for 7 sets:

3-5 double-DB deadlifts

3-5 double-DB squat cleans

3-5 double-DB hang squat cleans

Work Your Weakness

– STAMINA I – (Time)

4 sets:

500-meter easy-to-moderate pace

500-meter sprint pace

1000-meter standing bike

3:00 rest
– 22:00-27:00.

– Conditioning through various places and positions on the bike.

– :40-:55 on the 500-meter sprints.

– No more than 4:30 spent on any interval.

– Start at a conversational pace and build into a full sprint.

– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.

– 500 meters | easy to moderate pace target time = 1:00-1:20

– 500 meters | sprint pace target time = :40-:55

– 1000 meters | standing bike pace target time = 1:40-2:05

– Bike modification: row or ski half the distance.