CrossFit – Wed, Jun 25

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 6:00

1 set:

Partner 1 | 1:00 row

Partner 2 | Alternating Spiderman stretches

– Switch after partner 1 finishes the row.

1 set:

Partner 1 | 1:00 row

Partner 2 | 5 elbow-to-insteps/leg

– Switch after partner 1 finishes the row

250625 (Time)

– RX –

For time with a partner:

225/300-cal row

– One partner rows at a time; trade off as desired.

– Non-rowing partner must accumulate :30 plank hold with each transition.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time with a partner:

150/200-cal row

– One partner rows at a time; trade off as desired.

– Non-rowing partner must accumulate :30 plank hold from the knees with each transition.

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout

AMRAP 6:

20 band pull-aparts

10 banded pass throughs

10 banded high pulls

Stretching (Checkmark)

1 set:

1:00 standing pike stretch (legs narrow)

1:00 standing pike stretch (legs wide)

1:00 foam roll upper back

– AT-HOME – (Time)

For time with a partner:

5,000-meter run

– One partner works at a time.

– Non-rowing partner must accumulate :30 plank hold each transition.

Work Your Weakness

– STAMINA I – (Time)

50-40-30-20-10 calories for time:

Echo bike

– Rest as long as it takes to complete the work.


– Push for an all-out effort through each calorie effort.

– Rest for exactly as long as it took you to complete each effort.

– Echo bike modifications: Same calories on a different machine