200411

11
Apr

200411

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

5 PVC Pass Throughs

5 Inch Worms

5 Push Up to Pike

10 Scap Pull Ups

10 PVC Overhead Lunges

Extended Warm-up

Warm-up (No Measure)

3×10

Overhead Squat (31X1)*

*PVC or Empty Barbell Only

(No Measure)

Workout

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Options:

*Reps, Loading, Volume*…

OHS — Strictly focuses on quality of movement here, the loading is very minimal and the volume is low, nothing to worry about here.

Cindy — Overall volume of Cindy can get pretty darn high. For the newer athletes that are still getting used to this type of training, be aware of how much you are accumulating. Using scaling options may result in a big uptick in volume.

*Movement Adjustments*…

OHS — If unable to hold the bar/pvc overhead, perform Front or Back Squats.

Pull-Ups — With all of the 12+ transitions in and out of the Pull Ups, stick with a quick movement to keep the athlete going. Jumping Pull Ups, Ring Rows, etc.

Push-Ups — Elevate the starting position on a box or low bar.

Squats — Using some squat therapy tools can help, such as a Med Ball under the butt to give a tactile cue for depth.

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

(No Measure)