BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW (3:00)
3 SETS
15 Jumping Jacks
10 Squats w/ Twist & Reach (alternating twist each time)
5 Groiner L + Groiner R + Push-Up
Then…grad a Wall Ball
WALL BALL WARM-UP (7:00)
CHIPPER STYLE…
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
200m Run (No Wall Ball)
*From here, move into your teaching focus for the day…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
400m MB Run (20/14)|(14/10)
400m Run
30 Knees 2 Elbow*
30 Slam Balls (30/20)|(20/15)
30 Box Jumps (24/20)
*GHD Sit-Ups Optional
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Run — Adjust the distance for the weighted run to keep it within 3:00-3:30 and the 400m run within 2:00-2:30
K2E — Can adjust to 1/2 K2E and 1/2 Sit-Ups. For newer athletes where the volume might add up too much, you can perform a 1:00-1:30 plank
SB — Should be fine from a volume perspective for most but make sure are not getting too sloppy on the pick-up of the ball on the later reps…those can get pretty ugly!
BJ — Step DOWNNNNN! Every rep, every time. For athletes that 30 would take longer than 2:00, adjust volume down to keep it with 2:00 for the jumps. Step-Ups might be the best way to go for some!
*Movement Adjustments*…
Run — if can’t run, you can do a MB Bike for 1200m or MB Row for 400m (single arm pull). Be creative!
K2E — can be adjusted to hanging knee raise or kipping knee raise. Getting on the ground for a reverse crunch is also a good option.
SB — can be adjusted to Alt. DB Snatch or MB Ground to OH.
BJ — can be adjusted to Box Step-Ups or Low Box Reverse Lunges (step back off of stacked plates and back knee to ground).
Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank
(Score is Time)