BayWay CrossFit – CrossFit
Warm-up (No Measure)
Squat warm-up | 8:00
3 sets:
100m run
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
10 Russian KBS
5 goblet squats
5 paused goblet squats
Back Squat (- RX –
For load:
Back squat
5-5-5-5-5
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
Stretching (Checkmark)
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
– AT-HOME – (5 Rounds for reps)
– AT-HOME –
5 x 1:00 rounds for reps of:
10 DB reverse lunges (35/50 lb)
Max dumbbell front squats
– Use two dumbbells.
– Rest 2:00 between rounds.
Work Your Weakness
– SKILL I – (Checkmark)
—
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Metcon (8 Rounds for time)
Speed/Threshold Workout: 8 x 400m @ 1-mile pace with 1:30 walk rest