BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

100m Run

20 Hollow Rocks

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 Behind the Neck Push Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

50 Sit-ups

25 Power Snatch (75/55)|(65/45)

(Score is Time)
Options:

*Reps, Loading, Volume*…

Run — 2:00 of any monostructural or bodyweight simple movement

Sit-Ups — These should be broken up into no more than 2 sets, if unable to complete in that rep scheme,

Power Snatch — Reduce volume by 5-10 reps / reduce load to allow for cycling of at least 5 reps at a time

*Movement Adjustments*…

Run — Scale to a monostructural that is done in around 2:00 or less. 500m Row/500m Ski/ 1200m Bike

Sit-Ups — Tuck Ups / V-Ups / 1:30 Plank

Power Snatch — If unable to go OH, switch to Power Cleans. The load may need to be increased slightly.

Finisher

Metcon (No Measure)

4 SETS*

7 Full Curls

7 Full to Half Curls

7 Half to Full Curls

*Athlete can use DB or Barbell

-Rest as Needed b/t Sets-

(No Measure)