BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:30 arm circles forward
:30 arm circles backward
:30 leg swings/leg
:30 plate hops
1 set:
10 ring rows, easy
10 push-ups from the knees
:30 single-unders
1 set:
10 scap pull-ups
10 push-ups to down-dog
:30 double-under practice
1 set:
1-5 strict pull-ups
:20 wall walk or plank hold
:30 double-unders
250129 (Time)
– RX –
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.
– INTERMEDIATE –
5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 15 double-unders after each round.
– BEGINNER –
3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
– Complete 15 single-unders after each round.
– MASTERS 55+ –
5-10-15-20-25 reps for time of:
Kipping pull-ups
Single-DB push presses (20/35 lb)
– Complete 30 double-unders after each round.
Skill Work (Checkmark)
Post-workout
Tabata plank hold
Stretching (Checkmark)
Accumulate:
1:00 foam roll lats/side
1:00 foam roll calves/side
– AT-HOME – (Time)
5-10-15-20-25 reps for time of:
Double-DB hang power cleans (35/50 lb)
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.