200416

16
Apr

200416

BayWay CrossFit – CrossFit

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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)