19.5 – Bayway CrossFit
Call Us: (832) 444-3565

19.5

21
Mar

19.5

BayWay CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1k Bike or 400 m run



Couch Stretch: 2min

Pigeon: 2min

Baned Front Rack: 2min



3 rounds:

5 Goblet Squats 50/35#

5/5 Press

5/5 Bent row

5/3 cal bike sprint



During Heat Transition:

5 Thruster Empty Bar

5 Scap pullups

5 Thruster 75/55

3-5 strict pullup

5 Thruster 95/65

3-5 kipping pullup

Warm-up

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Leave a Reply