BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 7 MINUTES
5 Bootstrappers
10 Calf Raises
5/5 Single Leg Box Step-Ups*
*Switch to regular Box Step-Ups after 3:00.
Hero Workout – All
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME*
1000 Box Step-Ups (20)**
*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.
**45/35 added in weight – ruck, plate, vest, or DB.
(Score is Time)
Optional Cool Down – All
FOR RECOVERY (No Measure)
5:00 Foam Roll Legs or 5:00 EZ Bike
(No Measure)