BayWay CrossFit – CrossFit
Warm-up (No Measure)
EMOM x 8
Min 1 — 8/6 Cal Bike + Groiners
Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Skill Prep Session for Rope Climb
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
10 Thrusters (95/65)|(65/45)
2 Rope Climbs*
*Legless optional for one or both rope climbs.
(Score is Rounds + Reps)
*Reps, Loading, Volume*…
Bike — Athletes should be looking to complete the bike in one minute. Scale back calories as needed.
Double Unders — Athletes can work on :30 of double unders.
Thrusters — Scale to load you can perform 10 unbroken reps.
Rope Climb — Athlete can scale height of their rope climb.
Bike — We can sub any monostructural movement for 1:00- run, row, or burpees/up-downs
Double Unders — Scale to 60 singles or 30 plate hops, or sub Mtn Climbers if an you cannot jump
Thrusters — If the athlete cannot go overhead have them sub for front squats. If the athlete cannot squat have them perform front rack lunges (these can be done with a loaded barbell or DB).
Rope Climb — If the athlete cannot perform rope climbs you can scale to 2 sets of 3 strict pull ups + 3 knees to chest. If the athlete cannot hang from the bar they can perform vertical ring rows and tuck crunches.