BayWay CrossFit – CrossFit
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
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
25/20 Cal Bike
20 Barbell Good Morning*
15 Strict Sit-up
*GHD Hip Extension can also be performed
(Score is Rounds + Reps)
*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.
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.
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-