BayWay CrossFit – CrossFit
Warm-up (No Measure)
AMRAP x 8 MINUTES
10 DB Strict Presses
5/5 Single Arm DB Bent Over Rows
10 Scap Pull-ups or Shoulder Shrugs
:30 Hollow Hold
5 x 3
Weighted Strict Pull-up
(Score is Load)
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Gymnastics Pull (Athlete Choice)*
*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.
*Reps, Loading, Volume*…
Pull-Ups — we want to keep the strict stimulus, so we can decrease the volume or do these unweighted if needed.
Box Jump — we can decrease the height of the box, or decrease the volume to allow the reps to be completed under :45.
Athlete Choice — athletes should choose a movement and work on it for :30-:45- scale the reps accordingly.
Pull-Ups — we can sub Ring Rows or DB Bent Over Rows if an athlete cannot perform Pull-Ups.
Box Jump — we can sub Box Step-Ups, or Tuck Jumps if an athlete cannot perform Box Jumps.
Athlete Choice — we can sub any bodyweight gymnastics movement for an athlete to work on here: Hollow Hold, Handstand Hold, DB Bent Over Row, Pike Hold, etc.