200408

8
Apr

200408

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Set up a rower and grab a plate/DB/backpack

EMOM x 3 MINUTES

Min 1 – Legs only row (:30- :45) or High Knees

Min 2 – Arms only row (:30- :45) or Butt Kickers

Min 3 – Full strokes or Sumo Deadlift High Pulls

Into …

EMOM x 4 MINUTES

Min 1 – 10 Ground to OH

Min 2 – 10 Push-Ups + Max Plank

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 18 Plate Ground to Overhead

MIN 3 – 18 Push-Ups

(No Measure)
Options:

*Reps, Loading, Volume*…

Row- athletes should be able to complete 18/16 cal in :50 or less- scale the volume accordingly.

Push-Ups- athletes should be able to complete in 2-3 sets- scale the volume accordingly.

Plate G2OH- athletes should be able to complete in 2 sets MAX- scale accordingly.

*Movement Adjustments*…

Row – We can sub 12/10 calories on the bike or 200m run.

Push Ups – If injury prevents push ups, sub Ring Rows.

Plate G2O – We can sub jumping split lunges if an athlete cannot hinge.

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 18 Plate Ground to Overhead

MIN 3 – 18 Push-Ups

(No Measure)
Options:

*Reps, Loading, Volume*…

Row- athletes should be able to complete 18/16 cal in :50 or less- scale the volume accordingly.

Push-Ups- athletes should be able to complete in 2-3 sets- scale the volume accordingly.

Plate G2OH- athletes should be able to complete in 2 sets MAX- scale accordingly.

*Movement Adjustments*…

Row – We can sub 12/10 calories on the bike or 200m run.

Push Ups – If injury prevents push ups, sub Ring Rows.

Plate G2O – We can sub jumping split lunges if an athlete cannot hinge.

Workout – HOME

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – :50 of Row, Bike, Run (Backpack Optional)

MIN 2 – 18 Backpack Ground to Overhead

MIN 3 – 15 Push-Ups (Backpack Optional)

(No Measure)