BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches
1 set:
200-meter jog
10 reverse lunges
1 set:
200-meter run
10 box step-ups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– INTERMEDIATE –
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.
– BEGINNER –
5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (12/20 in)
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.
– MASTERS 55+ –
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (10/20 lb) (9/9 ft)
– Step down from the box.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
– AT-HOME – (Time)
5 rounds for time of:
400-m run
30 object jumps (20/20 in)
30 DB thrusters (35/50 lb)
– Jump onto or over the object; step down if applicable.
– Use one dumbbell.
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets:
10 weighted dips
50-meter dumbbell farmers carry
– Rest as needed between sets. Build to a heavy set of 10 dips.
– Use a farmers carry load that allows you to complete each effort unbroken.