BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
200-meter jog, slow
5 inchworms
10 push-ups to downward dog
1 set x 25 ft each:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
1 set:
200-meter run, faster
1:00 rest
200-meter run, fastest
Fire!!! (Time)
– RX –
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)
– INTERMEDIATE –
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)
– BEGINNER –
For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)
– MASTERS 55+ –
For time:
400-m run
30 lateral burpees over bar
20 clean and jerks (55/75 lb)
Skill Work (Checkmark)
Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm
– AT-HOME – (Time)
For time:
400-m run
30 lateral burpees over the DB
20 double-DB clean and jerks (35/50 lb)