BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Row Feet on straps (or :30 Backpack Deadlifts)
10 Scap Push-Ups
:30 Row Arms & Hips only (or :30 Backpack Deadlifts)
25ft (:15) High Knees + 25ft (:15) Butt Kickers
:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)
20 Alt. Skaters
:30 Row *Full Strokes (or :30 Backpack Russian Swings)
Workout
Metcon (AMRAP – Reps)
3 SETS
2:00 Max Cal Row
-Rest :30-
2:00 Max Shuttle Runs, 20m
-Rest 1:00-
(Score is Total Calories + Meters)
Options:
*Reps, Loading, Volume*…
2:00 may seem like a very long time while you’re in the middle of their swings or shuttle runs. If you are not able to continuously move for at least :30, we should consider decreasing the load or time frame of moving.
*Movement Adjustments*…
Row — If needed, athletes can use the ski erg or bike instead. Slam balls, Russian Swings, or Sumo Deadlift High Pulls are other options.
Shuttle Runs — Pick another machine if they are unable to run – ski erg or bike
Push-Ups — Challenge yourself to scale up or down their push-ups in a different way than how they normally do.
Plank — Athletes can go to their knees but only if they MUST, not because they want to. We can also turn these into side planks or weight planks.
Workout – HOME
Metcon (AMRAP – Reps)
3 SETS
2:00 Max Backpack Russian Swings
-Rest :30-
2:00 Max Shuttle Runs, 20m
-Rest 1:00-
(Score is Total Swings + Meters)
Optional Finisher
Metcon (No Measure)
3 SETS
10 Perfect Push-Ups
1:00 Plank
-Rest 1:00 b/t Sets-
(No Measure)