BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

1:00 Row, Bike or Run

Into …

3 ROUNDS

10 Toe Touch + Air Squat

10 Strict Burpees*

5/5 Moose Antlers

Extended Warm-up

Metcon (No Measure)

EMOM x 5 MINUTES

3 Double DB Deadlift + 3 Double DB Snatch

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 — 8 DBL DB Snatch + Max Double Unders

MIN 2 — 8 DBL DB Snatch + Max Up-Downs

(Score is Total Double-Unders + Up-Downs)
Options:

*Reps, Loading, Volume*…

DB Snatch — Athletes should be able to complete all reps unbroken- scale the load accordingly.

Double Unders & Up-Downs — Athletes should be able to move consistently- scale the working time if needed for your new or deconditioned folks.

*Movement Adjustments*…

DB Snatch — We can sub Plate, Wall Ball, or Single DB Ground to Overhead. If an athlete cannot go overhead, we cab sub DB or Russian KBS.

Double Unders — Today is a good day to practice the double jump even if no reps are accomplished. If an athlete does not want to practice the double, either plate hops or Single Unders can great subs.

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – 8 Backpack Snatches + Max Double-Unders

MIN 2 – 8 Backpack Snatches + Max Up-Downs

(Score is Total Double-Unders + Up-Downs)