200410
BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
:30 ON / :30 OFF @ 75-80% Effort (conversational pace)
Movement 1 – Jump Rope (or Backpack Toe Taps)
Movement 2 – Alt Lunges
Movement 3 – Up/Downs
Movement 4 – Sit-Ups
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – MAX Single/Double Unders
MIN 2 – MAX Cal Bike
MIN 3 – MAX Up-Downs
MIN 4 – MAX Sit-Ups
MIN 5 – Rest
(Score is Total Reps)
Options:
*Reps, Loading, Volume*…
For newer/deconditioned athletes, scale back the working time to :30-:40 for each station.
*Movement Adjustments*…
Jump Rope — Single-Unders or double-unders; or have athletes do plate hops/step-ups.
Bike — Alternating lunges or 100m run.
Up/Downs — If an athlete cannot go all the way to the ground, place your hands on an elevated surface (bench or box) to do the up-downs.
Sit-Ups — If hip flexion is an issue, hold a 1:00 plank.
Workout – HOME
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – MAX Double-Unders or Toe Taps to Backpack
MIN 2 – MAX Alt. Jumping Lunges
MIN 3 – MAX Up-Downs
MIN 4 – MAX Sit-Ups
MIN 5 – Rest
(Score is Total Reps)