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BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 6:00

1 set:

1:00 bike

:30 plank hold (arms straight)

12 walking lunges

10 scap pull-ups

250730 (10 Rounds for time)

– RX –

Every 3:00 for 10 sets:

9/12-cal bike

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Every 3:00 for 10 sets:

5/8-cal bike

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Pre-workout

On an 8:00 clock:

Handstand practice

Stretching (Checkmark)

1 set:

200-m cooldown walk

1:00 couch stretch/leg

– AT-HOME – (10 Rounds for time)

– AT-HOME –

Every 3:00 for 10 sets:

10 jumping lunges

100-m run

– SKILL I – (Checkmark)

EMOM 8:

Min 1 | :30 strict toes-to-bars

Min 2 | 5-10 strict ring dips
—

– Scale toes-to-bar range of motion or adjust the movement to V-ups as needed.

– Use a band for the ring dips or scale to ring support holds as needed.