BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Dynamic warm-up | 9:00
1 set:
:20 easy row, bike, or ski
:20 moderate row, bike, or ski
:20 hard row, bike, or ski
10 alternating Spiderman stretches
10 PVC good mornings
1 set:
:20 easy row, bike, or ski
:20 moderate row, bike, or ski
:20 hard row, bike, or ski
5 inchworm + push-ups
10 air squats
1 set:
:20 easy row, bike, or ski
:20 moderate row, bike, or ski
:20 hard row, bike, or ski
5 elbow-to-insteps/leg
10 PVC front squats
Community Cup Workout 3 (Weight)
– RX –
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Visit games.crossfit.com to view the official scorecard.
Stretching (Checkmark)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
Work Your Weakness
Skill I (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
* Keep the 30-second intervals to 3 sets or less.
* Scale the plank hold by walking your feet forward and keeping your body more upright.
* Scale the L-sit hold by bringing the knees closer to your chest.