BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Into…
2 ROUNDS
10 Scap Push-Ups
5 Push-Ups to Down Dog
5 Tempo Push-Ups (3111)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
(No Measure)
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Options:
*Reps, Loading, Volume*…
Workout — Newer athletes should scale down their run distances to 200m Runs. you can also alternate between a 200m or 400m Runs and a 2:00 effort on the Rower or Bike if you are still getting your cardio up! Consider scaling the overall volume or Sit-ups for newer athletes to 75% or 50% of the reps. For athletes scaling up to GHD Sit-Ups, this is a high volume and should carry the same considerations.
*Movement Adjustments*…
Double Unders – We can double the number for Single Unders or put a time domain on Double Under attempts for athletes on the verge of or just beginning to master DU,(1:00 / :50 / :40 / :30 / :20). Adjust these further to plate hops on either a 2″ or 4″ surface, commonly a 25# or 45# plate respectively.
Sit-Ups – Tuck-Ups or V-Ups can be used to replace Sit-Ups. Another option is a Reverse Crunch.
Run – Modify those unable to run to a 500/400m Row or 1200m Bike