BayWay CrossFit – CrossFit
Warm-up (No Measure)
200m Wall Ball (or Backpack) Run
20 Wall Ball or DB Thrusters
20 Plank Wall Ball Rolls (hand to hand)
*Review the double under today with a quick warm-up following the general warm-up.
20 Fast Singles
20 High Jumps
10 Single Tap Penguin Hops
10 Double Tap Penguin Hops
:20 Double Unders or Double Under Attempts
Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND…
30 Double Unders
10 Deadlifts (155/105)|(135/95)
5 Hang Power Cleans
P2 — PERFORM…
Double KB Front Rack Hold (Athlete Choice)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.
(Score is Rounds + Reps)
*Reps, Loading, Volume*…
Double Unders — Today athletes sub for 60 singles to allow them to keep moving and not let their partner get caught up on the hold for too long.
Deadlift — Scale load to allow for 10 unbroken deadlifts.
Hang Power Clean — Scale load to allow for all 5 reps to be performed unbroken.
Double Unders — we can sub 1:00 Mountain Climbers if an you cannot jump today.
Deadlift — If the athlete cannot deadlift today sub for barbell hip thrusts.
HPC — If the athlete cannot perform hang power clean, see if the dumbbells to perform the movement. sub for box jumps.
Metcon (No Measure)
50 Banded Tricep Pull-Down
50 Empty Barbell Curls
-Rest as Needed b/t Sets-