200413

13
Apr

200413

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1- :40 Shuttle Run

Min 2- :40 Russian KB (or DB) Swing

Min 3- :20 Russian Twist + :20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*GHD Hip Extension can also be performed

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

400m Run — We want to ensure you are finishing each run in no more than 2:45, so shorten the distance for deconditioned athletes.

Cal Bike — Everyone should be finishing this in less than 2:00, so if unsure about finishing get as far as you can.

Barbell GM — Athletes should be able to complete these unbroken- scale the load accordingly.

Strict Sit-Up — Athletes should be able to complete these unbroken- scale the volume accordingly.

*Movement Adjustments*…

400m Run — If an athlete is unable to run, we can sub 500m Row, or 2:00 Lunges.

Cal Bike — if equipment is a constraint, we can sub 2:00 of any monostructural work, or 1:00 Mountain Climbers, 1:00 Lunges or Air Squats.

Barbell GM — If athletes are unable to hinge down while keeping their back flat and engaged then either complete the movement with a single DB held against the chest or with no weight.

Strict Sit-up — No arm throws today! Athletes can either cross arms across their chest or have locked out in front of like they would for an Air Squat.  If unable to Sit-up without kipping, place their feet underneath DB’s.

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets-

(No Measure)