BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row, Bike or Run
8/8 Single DB Crossbody DL**
8/8 Single DB Alt. Hang Snatch
8/8 Single DB Strict Press
16 DB Slides (in plank position)
Then review each movement in the Workout…
2 ROUNDS
:30 Jump Rope (Single Unders, High Single Unders, Double Unders)
:30 Slam Ball or DB DL
:30 Slam Ball or DB Thruster
Workout
Metcon (Time)
FOR TIME
100 Double Unders
50 Slam Balls
50 Walking Lunges
50 Wall Ball w/ SB*
100 Double Unders
40 Slam Balls
40 Walking Lunges
40 Wall Ball w/ SB
100 Double Unders
30 Slam Balls
30 Walking Lunges
30 Wall Ball w/ SB
*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).
(Score is Time)
Options:
*Reps, Loading, Volume*…
Double Unders — athletes should be able to complete in under :90 each time- scale the volume accordingly if needed.
Walking Lunges — athletes should be able to complete these unbroken each time- scale the volume accordingly.
Wall Balls — athletes should be able to perform in sets of 10-20- scale the load or volume accordingly.
Slam Balls — athletes should be able to complete in 2-3 sets- scale the load or volume accordingly.
*Movement Adjustments*…
Double Unders — we can sub Cal Bike or Mountain Climbers for athletes not looking to jump today. Cal bike should be about 20 cals and 100 mountain climbers seems good. We can scale to Single Unders or Plate Hops for athletes not working on Double Unders.
Walking Lunges — we can sub Box Step-Ups or Air Squats.
Wall Balls — we can sub a MedBall clean or Slam Ball Front Squat, or MB/SB Push Press.
Slam Balls — if equipment is a constraint, we can sub Plate or DB G2OH. If an athlete cannot perform Slam Balls, we can sub Sit-Ups.
Finisher
Metcon (No Measure)
FOR QUALITY
100 Heel Taps Over KB
100 Elbow Plank KB Touches**
*Complete in any combination of reps / sets.
**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.
(No Measure)