BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
1 set:
400-meter slow jog
5 inchworms
5 elbow-to-instep/leg
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 jumping squats
:20 lateral burpees over a line
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
– INTERMEDIATE –
For time:
21 DB snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 DB snatches, arm 2
21 lateral burpees over the dumbbell
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes
– BEGINNER –
For time:
15 DB snatches, arm 1 (15/25 lb)
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes
– MASTERS 55+ –
For time:
21 dumbbell snatches, arm 1 (20/35 lb)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes
Skill Work (Checkmark)
Post-workout
3 sets:
:30 plank hold
10-15 V-ups
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
:30 pec stretch/side
– AT-HOME – (Time)
Same as Rx’d, intermediate, or beginner
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
– Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.
– Take the barbell out of a rack if you are able.