BayWay CrossFit – CrossFit
Warm-up (No Measure)
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups
Metcon (5 Rounds for weight)
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)
-Rest as Needed b/t Sets-
(Score is Load for Bench)
Bench Press — athletes should be able to complete all 7 reps each set- the weight should be moderate-heavy based on the athletes’ skill/strength.
DB Bent Over Row — the tempo should dictate the load today- keep the load to something that will allow athletes to complete all 14 reps maintaining the control of the 1111 tempo.
Bench Press — we can sub Deadlift if unable to Press. If equipment is a constraint, we can sub DB Floor Press or KB or use a bag of some kind. You can even press plate but gotta move slow.
DB Bent Over Row — we can sub Ring Rows if an athlete is unable to support the Bent Over Row Position. or use kb or the bag option again.
3 ROUNDS FOR TIME
25/20 Cal Bike
*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.
(Score is Time)
*Reps, Loading, Volume*…
Burpee — athletes should be able to complete 30 Burpees in :90 or less on the first round- scale the volume accordingly to allow athletes to move consistently.
Sit-Ups — athletes should be able to complete 20 reps unbroken every round- scale the volume accordingly.
Cal Bike — athletes should be able to complete 25/20 cal under :90 each round- scale the volume accordingly.
Burpee — we can sub Up-Downs, or Box Jumps if an athlete is unable to perform Burpees.
Sit-Ups — we can sub a Plank Hold or Shoulder Taps.
Cal Bike — if equipment is a constraint, we can sub Cal Row (same calories) or 400/300m Run.