BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 15:00
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 walking lunge steps
:30 mountain climbers
1 set:
10 unweighted good mornings
20 box step-overs (20/20 in)
:30 up-downs
1 set:
5 double-dumbbell box step-overs (20/20 in)
:30 burpees
5 double-dumbbell box step-overs (20/20 in)
Service Cup 3 (Time)
– RX –
6 rounds for time of:
8 double-DB box step-overs (20/20 in) (35/50 lb)
12 single-DB snatches (35/50 lb)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
– INTERMEDIATE –
6 rounds for time of:
8 double-DB box step-overs (20/20 in) (20/35 lb)
12 single-DB snatches (20/35 lb)
48 single-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
– BEGINNER –
4 rounds for time of:
8 single-DB box step-overs (12/20 in) (10/15 lb)
12 single-DB dumbbell snatches (10/15 lb)
24 single-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
– MASTERS 55+ –
6 rounds for time of:
8 double-dumbbell box step-overs (20/20 in) (20/35 lb)
12 single-dumbbell dumbbell snatches (20/35 lb)
48 double-unders
*Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
– AT-HOME – (Time)
– AT-HOME –
Same as Rx’d