BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS (:20 ON / :10 OFF)
MVMT 1 – High Knees
MVMT 2 – Butt Kickers
MVMT 3 – Air Squats
MVMT 4 – Pike Push-Ups
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
200m Partner Med. Ball Run
100 Wall Balls
80 Cal Bike
60 Burpees
200m Partner Med. Ball Run
*20:00 HARD CAP
*P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners.
(Score is Time)
Options:
*Reps, Loading, Volume*…
Run — Athletes should be able to run with the MedBall, in under 1:30- scale the distance or load on the MedBall.
Wall Balls — Athletes should be able to complete sets of 10-15 reps at a time- scale accordingly.
Bike — Athletes should be able to maintain a sprint pace on the Bike, spending no more than 1:00 at a time.
Burpees — Athletes should be able to complete quick and consistent sets.
*Movement Adjustments*…
Run — Have one partner bike or row in place of running, while the other partner does a medicine ball hold; and then switches half way through.
Wall Balls — If one athlete cannot perform a specific piece of the Wall Ball, alter as needed but have the other partner perform the full range of motion.
Bike — If one team member cannot bike, they can perform Box Jumps when it is their time to work.
Burpees — Scale down the range of motion (place hands on a bench or box instead of the ground) or Up-Downs.scale teams up by doing “over the partner” Burpees – one partner is in the bottom of a Push-up position, while the other partner does a Burpee and jumps over their partner, then alternates.
Workout – HOME
Metcon (Time)
2 ROUNDS FOR TIME
200m Backpack Run
50 Backpack Thrusters
40 Jumping Air Squats
30 Burpees
200m Backpack Run
(Score is Time)