BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Jumping Jacks
5/5 SA KB (or DB) Front Squat
5/5 SA KB (or DB) Press/Push Press
10 KB (or DB) Swings
Strength
Front Squat (3RM)
ON A 15:00 RUNNING CLOCK…
Build to 3RM Front Squat
-Rest as Needed-
Push Press (3RM)
ON A 10:00 RUNNING CLOCK…
Build to 3RM Push Press
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
50 Air Squat
25 Hand Release Push-ups*
50 Plate Ground to Overhead (45/25)|(25/15)
*Option for Feet Elevated on Plate
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Front Squat & Push Press — for newer or more deconditioned peeps, we can provide more structure if you do 5-7 reps instead
Air Squat — Athletes should be able to complete in 2 sets or less- scale the volume accordingly.
Push-Ups — Athletes should be able to complete in quick sets of 5-10 reps- scale the volume accordingly.
Plate G2OH — Athletes should be able to complete these in 2 sets or less- scale the load or volume accordingly.
*Movement Adjustments*…
Front Squat — If the athlete cannot squat today have them sub to Front Rack Lunges
Push Press — If the athlete cannot press overhead today sub to bench press or floor press
Air Squat — If the athlete cannot squat sub for lunges. If depth is an issue place a wall ball behind you.
Push-ups — A few ways to scale today for the push-up: athletes can take their feet off the plate or perform knee hand release push-ups. If the hand release push-up is too challenging today perform regular push-ups or banded push-ups.
Plate G2O — If the athlete cannot go overhead today they can sub for Russian KB swings or KB sumo deadlift high pull.