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BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Shoulder warm-up
2 sets:
:30 band pull-aparts
10 push-ups from the knees
10 scap pull-ups
:30 overhead plate carry
Dynamic warm-up
3 sets:
5 counterbalance plate squats
1-5 ring rows, strict pull-ups, or kipping pull-ups
5 burpees over the bar or a line
250514 (AMRAP – Rounds and Reps)
– RX –
AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar
– INTERMEDIATE –
AMRAP 9:
3 thrusters (75/115 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar
– BEGINNER –
AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs
– MASTERS 55+ –
AMRAP 9:
3 thrusters (75/115 lb)
3 chest-to-bar pull-ups
3 burpees over the bar
– If able, substitute the chest-to-bar pull-ups with 1-3 ring muscle-ups/round.
Stretching (Checkmark)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 9:
5 DB thrusters (35/50 lb)
4 DB devils presses (35/50 lb)
3 burpees over a DB
– Use two dumbbells.
Work Your Weakness
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
– Farmers carry modification: Load, dumbbell box step-ups
– Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold