BayWay CrossFit – CrossFit
Warm-up (No Measure)
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)
2-3 SETS (w/ empty barbell or PVC- can also use DB)
5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*
-Rest 1:00 b/t Sets-
*Athlete can choose to jump-up or step-up but must step-down each rep.
(Score is Rounds + Reps)
*Reps, Loading, Volume*…
Loading — adjust the loading down as needed for athletes to complete all lifts, all rounds unbroken. For fittest, bumping up to (135/95) could be a decent option if the athlete can cycle the barbell quickly.
Volume — for athletes that might be able to handle the volume associated with 6 rounds, you can consider dropping one round out. For example, complete rounds 1-3 / rest round 4 / complete rounds 5 & 6.
Power Clean — can be adjusted to HPC or Sumo DL High Pull. For athletes that aren’t proficient in the clean, go with the Russian KB Swing or Dumbbell swing.
Push-Ups — can be done from the knees or better yet, today’s a great day to do Box Push-Ups.
Box Jump — can be adjusted to a Step-Up or Lunge as needed
Metcon (No Measure)
:30 Hollow Flutters
:30 Russian Twist (No Weight)
-Rest as Needed b/t Sets-