200406
BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row/Bike/Jog
10 Up-Downs
10 Slam Ball or Backpack Deadlifts
10 Slam Ball or Backpack Thrusters
1:00 Row/Bike/Jog
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
10 Burpees
10/8 Cal Bike
20 Slam Balls
200/150m Row
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Bike – Scale distance so athletes complete in roughly :45.
Row – Scale distance to something athletes can complete in :45 or less.
Slam Balls – Should be completed in 1-2 sets each round.
Burpees – Should be completed in less than a minute.
*Movement Adjustments*…
Bike- We can sub Running or Rowing- for today’s Workout, it is okay to repeat the same modality twice
Row- We can sub Running or Biking.
Slam Balls- If an athlete cannot hinge at the hip, sub Alternating Lunges.
Burpees- Up-downs, ski erg, or box step ups can be subbed.
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
10 Burpees
30 Mountain Climbers or :30 High Knees
20 Backpack Ground to Overhead
30 Backpack Sumo Deadlight High Pulls
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS
:30 Reverse Plank Hold
15/15 Single Leg Fire Hydrants
15/15 Single Leg Kick Backs
15/15 Clam Shells
(No Measure)