BayWay CrossFit – CrossFit
Warm-up (No Measure)
Banded warm-up | 5:00
2 sets:
5 plank to downward dogs
10 banded pull-aparts
10 banded pass-throughs
Dynamic warm-up | 7:00
AMRAP 6:
:30 shuttle run
4 inchworm + push-ups
8 air squats
12 up-downs
Workout prep | 10:00
1 set:
10 push presses (empty bar)
100-meter run
1 set:
8 push presses, heavier
100-meter run
1 set:
6 push presses, workout load
100-meter run
250806 (Time)
RX
For time:
1-2-3-4-5-6-7-8-9-10
Push press (85/135 lb)
β Run 100 meters after each round.
Intermediate
For time:
1-2-3-4-5-6-7-8-9-10
Push press (65/95 lb)
β Run 100 meters after each round.
Beginner
For time:
2-4-6-8-10
Push press (35/45 lb)
β Run 100 meters after each round.
Masters
For time:
1-2-3-4-5-6-7-8-9-10
Push press (75/115 lb)
β Run 100 meters after each round.
Skill Work (Checkmark)
Skill Work
Post-workout
3 sets:
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
Rest :30
Stretching (Checkmark)
1 set:
1 minute pigeon stretch/side
– AT-HOME – (3 Rounds for time)
– AT-HOME –
Every 10:00 for 3 sets:
500-m run