BayWay CrossFit – CrossFit
Warm-up (No Measure)
TABATA (:20 ON / :10 OFF)
*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc
10 Scap Pull-Ups
5 Inch Worm + Push-Up
:20 Hollow Body Hold
5/5 Single Arm DB Sumo DL
5 Kip Swings
:20 HS Hold (or :30 Plank)
10 Hollow Rocks
5 Pike Push-Ups
5/5 Single Arm DB Swing
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
Ring Dip or Bench Dip
Skill Session — for newer or deconditioned athletes, we need to do a strength-based option for the skill work- working on Ring Rows, Strict Pull-Ups, Push-Ups, or Seated DB Press. For the Jump Rope, keep the working time shorter so you can keep the heart rate controlled.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
6 Alt. DB Hang Split Snatch (50/35)|(35/20)*
6 DB Box Step-Ups (24/20)**
24 Double Unders
*Alternate arms each rep, feet can split any way.
**Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
*Reps, Loading, Volume*…
Workout — you should choose a weight for the DB Hang Split Snatch and the DB Box Step Up that they can do unbroken for both movements and from one to the next. Jump Rope should be something you can continue to move through.
DB Hang Split Snatch — We can sub a KBS or DB Power Clean if we cannot go overhead.
DB Box Step-Up — We can sub a Reverse Lunge, or Air Squat.
Double Unders — We can sub :30 Bike/Run/Row if we cannot jump today.