BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2:00 ROW/BIKE/RUN (Increase pace every :15)
Into…
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Up-Downs
MOVT 2 — Inch-Worms (no Push-Up)
Into …
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Active Bar Hang
MOVT 2 — Push-Ups
*1 Round = Both Movements
Workout
Metcon (Time)
FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)
*Weight Vest Optional.
(Score is Time)
Options:
*Reps, Loading, Volume*…
Cal Row — Athletes should be able to complete the first row in under 1:15-1:30- scale this volume and subsequent calories accordingly.
C2B Pull-Up — athletes should be able to complete in quick sets- scale the volume so you can continue working.
Strict Dip — we want to preserve the STRICT stimulus, so scale the volume accordingly.
*Movement Adjustments*…
Cal Row — we can sub Cal Bike or a 50ft Shuttle Run each round if we don’t have access to a rower, or if you cannot Row.
C2B Pull-Up — we can sub a Ring Row or a Bent Over Row for those that cannot hang. We can also sub a DB Strict Press or a DB Deadlift if you cannot pull, depending on the restriction.
Strict Dip — we can sub a Push-Up, or a DB Floor Press if an you cannot perform Dips today.
Finisher
Metcon (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)