200408
BayWay CrossFit – HOME
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)