200410

10
Apr

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)