BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)
Partner Workout
Metcon (3 Rounds for reps)
IN TEAM OF 2…
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Cal Bike
*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.
(Score is Total Reps for Each AMRAP)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
250/200m Row or 200m run or 500m bike
12 Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
:30 Plank Rotations
:30 Max Cal Bike or Max Cal Row or Max lateral shuffle
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Athletes should scale the distances on the monostructural movements to something that can be completed in 1:00 or less.
If performing the individual variation, look to complete each round in roughly 2:00 and adjust accordingly.
*Movement Adjustments*…
Run/Row/Bike – All of these can be interchanged by the other one. If equipment/weather does not permit, it’s ok to use the same monostructural for all three AMRAPs.
Up Downs/Burpees – Raise the level the athlete begins from by using a box or bar. This is a very important movement for overall functionality and every athlete should become more proficient and getting up and down.
KB Swings – KB or DB Deadlifts can be used for the swings today. Or a barbell deadlift if you do not have any of these.
Step Ups – Lower (or raise) the height on the box first. If unable to Step Up, alternate in Step Back Lunges.
Plank – If unable to hold a plank due to shoulder or arm injury, utilize a Hollow Body Hold.