BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Hollow Rocks
5 Supermans
5 Up-Downs
5 Jumping Air Squats*
5/5 Single Arm Upright Backpack High Pulls
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 10 Burpee Box Jump Overs
MIN 2 – 20 Hollow Rocks
MIN 3 – 15 Ring Rows
(No Measure)
Opitons:
*Reps, Loading, Volume*…
Moderate to high volume between all movements, with a moderate time frame. If needed, decrease the number of reps so you are able to finish within :45-:50 each minute.
*Movement Adjustments*…
Burpee Box Jump Overs — you should scale the number to allow for completion in under 50 seconds. Up-downs and box step overs are okay for athletes who are heavily deconditioned.
Hollow Rocks — Scale the number of reps to something athletes can complete unbroken, and in under 40 seconds.
Ring Rows — Scale the difficulty on the ring rows to allow for an unbroken set of 15 each minute. This will be the station where you should have a longer rest period within the minute. If cannot ring row, can substitute push ups instead.
Workout – HOME
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 10 Burpee Tuck Jumps
MIN 2 – 20 Hollow Rocks
MIN 3 – 15 Backpack Bent Over Rows
(No Measure)