200406

6
Apr

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)