200409

9
Apr

200409

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

1 ROUND

5/5 DB (or backpack) Single Arm Strict Press

5/5 DB (or backpack) Single Arm Front Squats

10 Up-Downs

1 ROUND

10 DBL DB (or backpack) Push Press

10 DBL DB (or backpack) Front Squats

200m Jog or 1:00 of Burpees

2 ROUNDS OF MOBILITY

10 Hollow Rocks + 10 Slow Arm Haulers

6 Alt. Groiners w/twist

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 15 MINUTES

P1: 200m Run

P2: AMRAP of 5 DB Shoulder to Overhead + 10 DB Front Squats

*Partner 1 is the pacesetter; once they get back from the 200m Run, they switch out with and pick up where Partner 2 left off.

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

DB S2OH- athletes should be able to perform unbroken- scale the load accordingly.

DB Front Squats- athletes should be able to perform unbroken- scale the load accordingly.

*Movement Adjustments*…

DB Shoulder to Overhead — If an athlete cannot go overhead, we can sub Ring Rows or Push-Ups.

DB Front Squats — we can sub DB Alt. lunges.

Run — Bike 12/10 Calories on the assault bike or roughly a 1:00.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Backpack Shoulder to Overhead

20 Backpack Front Squats

200m Backpack Run (or 1:00 of Weighted Cardio)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

Immediately into …

MAX Backpack Plank Hold

-Rest as needed b/t Sets-

(No Measure)