BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
:40 shuttle runs
:20 rest
:40 plate ground-to-overheads
:20 rest
:40 alternating Cossack squats
:20 rest
– Shuttle run is 25 ft out 25 ft back
Thruster (- RX –
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (35/45 lb)
)
241211 (AMRAP – Reps)
– RX –
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 1:
Max-rep thrusters (35/45 lb)
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (AMRAP – Reps)
EMOM 10:
Min. 1 | 2 standing broad jumps
Min. 2 | 3-5 DB thrusters
– Perform the broad jumps for max distance.
– Perform the thrusters for max speed.
– Rest 3:00
1 set for reps:
Max-rep thrusters
Work Your Weakness
– STAMINA I – (Time)
10 sets for time:
500/600-meter C2 Bike
– Rest :30 between sets.
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski.