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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Banded warm-up | 4:00
2 sets:
:20 alternating Spiderman twists
:20 unweighted good mornings
:20 banded pull-aparts
Dynamic warm-up | 6:00
2 sets:
20 jumping jacks
10 push-ups from the knees (scale up to the toes as desired)
20 alternating plank shoulder taps
10 ring rows
10 scap pull-ups
250723 (Time)
– RX –
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
– INTERMEDIATE –
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Piked push-ups
– BEGINNER –
8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups from the knees
– MASTERS 55+ –
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Double-DB push presses (20/35 lb)
Skill Work (Checkmark)
Post-workout
3 Rounds:
10 Dumbbell Weighted Sit-Ups (hold DB at chest)
10 Weighted Hollow Body Rocks or Deadbugs
Rest: 45 sec between rounds
Stretching (Checkmark)
2 sets:
1:00 foam roll upper back
:30 downward dog
– AT-HOME – (Time)
– AT-HOME –
10-9-8-7-6-5-4-3-2-1 reps for time of:
Double-DB hang power cleans (35/50 lb)
Handstand push-ups
– STAMINA I – (10 Rounds for time)
10 sets for time:
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, and challenge yourself to not deviate from that pace by more than 5 seconds in either direction.
– Bike modifications: 1,000-m Assault bike, 1,000-m Echo bike, 300-m row, 300-m ski