BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS
25ft. High Knees or :30 High Knees
25ft. Butt Kickers or :30 Butt Kickers
25ft. Walking Groiner or :30 Groiner
10 Scap Push-Ups on Forearms
Workout
Metcon (4 Rounds for time)
EVERY 4:00 x 4 SETS
400m Run
15 Slam Balls
10 Push-Ups
(Score is Time Each Set)
Options:
*Reps, Loading, Volume*…
Run — 400m should take 2:15 or less- scale the distance to allow for this timeframe.
Slam Balls — These should be done unbroken- scale the load accordingly.
Push-Ups — These should be done unbroken, or 2 sets MAX- scale the reps if needed
*Movement Adjustments*…
Run — Bike/Row a similar distance, roughly 2:00 time domain.
Slam Balls — If no Slam Balls, sub Plate (or DB) Ground to Overhead.
Push-Ups — We can sub DB Floor Press, or Ring Row if an you cannot perform Push-Ups.
Workout – HOME
Metcon (4 Rounds for time)
EVERY 4:00 x 4 SETS
400m Run*
15 Backpack Ground to Overhead
10 Push-Ups
*Option to do 2:00 of Up-Downs or Burpees
(Score is Time Each Set)
Optional Finisher
Metcon (AMRAP – Reps)
FOR QUALITY
Accumulate 3:00 Hollow Hold*
*Every time you break, 10 DB or Backpack Hammer Curl to Press
(Score is Reps)