BayWay CrossFit – CrossFit
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