200403

3
Apr

200403

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)
Options:

*Reps, Loading, Volume*…

Cal Row — Athletes should be able to complete the first row in under 1:15-1:30- scale this volume and subsequent calories accordingly.

C2B Pull-Up — athletes should be able to complete in quick sets- scale the volume so you can continue working.

Strict Dip — we want to preserve the STRICT stimulus, so scale the volume accordingly.

*Movement Adjustments*…

Cal Row — we can sub Cal Bike or a 50ft Shuttle Run each round if we don’t have access to a rower, or if you cannot Row.

C2B Pull-Up — we can sub a Ring Row or a Bent Over Row for those that cannot hang. We can also sub a DB Strict Press or a DB Deadlift if you cannot pull, depending on the restriction.

Strict Dip — we can sub a Push-Up, or a DB Floor Press if an you cannot perform Dips today.

Finisher

Metcon (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)