BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES (with Light-Moderate weight)
10/10 Single Leg KB (or DB) Deadlift
10/10 Single Arm KB (or DB) Bent Over Row
10 Strict Tuck-Ups
Workout
Metcon (Time)
5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)|(53/35)
3 Rope Climbs*
*Option to Sub 10 Strict Pull-Ups
(Score is Time)
Options:
*Reps, Loading, Volume*…
Run — Scale down distance if needed to keep in line with the intended stimulus (1:30-1:45 or less).
Russian KBS — Scale the load of the KB to complete unbroken, or scale the volume if it is too high for newer athletes.
Rope Climb — for athletes not yet proficient with Rope Climbs, we can scale the volume to 1 or 2
*Movement Adjustments*…
Run – If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike
Russian Kettlebell Swings – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder
Rope Climbs – Low Rope Climbs or Lay to Stand
Chin-up – Chin-up Ring Rows or Jumping Chin-up Negatives
Finisher
Metcon (No Measure)
NOT FOR TIME
100 DB Glute Bridge-Ups
*Every 20 Reps, Perform 10 Chin-ups
(No Measure)