200412

12
Apr

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)