200412
BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
:30 Run, Bike or Row
5 Side Plank Rotations/Side
10 Air Squats
10 Bent Over Row
Workout
Metcon (No Measure)
AMRAP x 16 MINUTES
FOR QUALITY
18/16 Cal Row
:30 Star Side Plank L Side
:30 Star Side Plank R Side
20 Air Squats
10 DB Bent Over Rows
(No Measure)
Options:
*Reps, Loading, Volume*…
Row- athletes should be able to complete in 2:30 or less- scale the distance to allow for this timeframe.
Star Plank- we can decrease the load on the body by keeping both feet on the ground.
Air Squat- we can decrease the volume of the squats to allow athletes to move through these unbroken and with control every round.
Bent Over Rows- athletes should be able to complete these unbroken and with control every round- scale the load accordingly.
*Movement Adjustments*…
Row — run 400m
Star Plank — athletes can be on their hands or forearms, as long as their shoulder is stacked directly over the wrist or elbow. Some may be able to add a weight in their free hand. Others may need to modify to a regular side plank and/or place one foot in front of the other as a “kickstand.”
Air Squat — Limit the depth if needed, by placing a bench or box behind the member.
Bent Over Rows — The back must remain neutral throughout this movement. Scale to ring rows if needed.
Workout – HOME
Metcon (No Measure)
AMRAP x 16 MINUTES
1:30 Bike, Row, Run, Ski, etc.
:30 Star Side Plank L Side
:30 Star Side Plank R Side
20 Air Squats
10 Backpack Bent Over Rows
(No Measure)
Optional Finisher
Warm-up (No Measure)
3:00-5:00 Yoga Flow
Down Dog
Up Dog
Child’s Pose
(No Measure)