BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

:20 up-downs

:10 rest

:20 air squats

:10 rest

:20 PVC pass-throughs

:10 rest

:20 PVC overhead squats

:10 rest

Snatch (- RX –
On a 20:00 clock:
For load:
1 snatch

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (10 Rounds for reps)

EMOM 20:

Min. 1 | 3 burpees + max vertical jump

Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb)

– Use one dumbbell.