BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2:00 Row/Bike/Run (Athlete’s choice)
Then …
2 ROUNDS
6/6 Suitcase Deadlifts or 12 Backpack Deadlifts
6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows
12 Alt. Plank DB/Backpack Taps
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MINUTE 1 – 12/10 Cal Bike
MINUTE 2 – 10 DB Renegade Row
MINUTE 3 – 10 Burpees over DB
(Score is Load)
Options:
*Reps, Loading, Volume*…
With all of our movements today athletes should be finishing in :45-:50. For some this will be doable and with others this might be a pretty big challenge. If you have some athletes you know will struggle to meet this criteria, have them work for :40 on the first round to establish a baseline. Then from there have them try to work for :40-:50 and maintain reps!
*Movement Adjustments*…
Bike — If an athlete is unable to bike, substitute in Alternating Lunges for :50. Another option is to perform Shuttle Runs inside, for :50.
Renegade Rows — If an athlete is unable to perform the DB Renegade Rows in a Plank position, they can either go on their knees or perform Alt. DB Bent Over Rows.
Burpees — Athletes can step over the Dumbbell or eliminate the dumbbell all together.
Workout – HOME
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges
MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows
MIN 3 – 10 Burpees over Backpack
(Score is Load)
Optional Finisher
Metcon (No Measure)
3 ROUNDS
20 Alt. V-Ups
1:00 Plank
(No Measure)