BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)
Options:

*Reps, Loading, Volume*…

Overall volume for most movements is pretty low, where we see the high volume is the Max Reps Wall Balls. For newer athletes, set a target number to hit or stay around and rest when they get there.

*Movement Adjustments*…

Back Squat — If unable to squat below parallel, athlete can build to a heavy set of Deadlifts.

Burpees — Elevate the starting position of the burpee by either using a low bar or a box/bench. If you cannot press out of the bottom, go with Up Downs.

Run — Scale to a monostructural distance/goal that can be completed in :30 or less.

Wall Balls — If unable to squat, athlete should use a WB Push Press. If the are unable to press, then use the heavier ball for Wall Ball Front Squats.