BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Into…
AMRAP x 5 MINUTES
50 Single Unders
10 Goblet Squats
8 Bodyweight Lunges
8 Up Downs
-REST 1:00-
AMRAP x 5 MINUTES
20 Double Unders
10 Kip Swings
8 Goblet Step Overs
5 V-Ups
:20 Hollow Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50/35)|(35/25)/(24/20)
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
DU — Bring those Double or Single Unders down to a number that is attainable under 1:45. For athletes right on the cusp of getting consistent Dubs, get a goal to hit, for those still knocking on the door, double up the reps and go for singles.
T2B — These T2B sets should be completed in 4-5 sets for the first round. Scale appropriately.
DB Box Step Overs — High volume of DB Box Step Overs, monitor the load to make sure you can hit sets of 10-12 unbroken. If that’s crushing them, either decrease load to a single DB or bring that number down.
*Movement Adjustments*…
DU — Double the number for Single Unders, go with Plate Hops as an alternative.
T2B — Toes to something! Pick a visual cue in the distance and keep a consistent movement pattern. Goal is to avoid a Toes to “eye level” then a Toes to “knee height” then back up to “eye level”. We would prefer consistency with a Toes to “chest height”.
DB Box Step Overs — Remove the DB entirely or lower the height on the box.
Finisher
Metcon (No Measure)
2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension
(No Measure)