BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
AMRAP x 2 MINUTES
Max Run/Row/Bike/Up-Downs
into…
2 ROUNDS
10 Glute Bridges
20 Calf Raises
10 Burpee Broad Jumps
20 Mountain Climbers (1R + 1L = 1 Rep)
10/10 Clam Shells
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
40-30-20-10
Kettlebell Swing
Lunges
Sit-Ups
*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
American Kettlebell Swing — Athletes should be able to complete the sets of 40 and 30 in 2 sets or less- scale the load accordingly.
Lunges — Athletes should be able to complete Lunges unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or 20- 20- 10- 10).
Sit-Ups — Athletes should be able to complete Sit-ups unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or 20- 20- 10- 10).
*Movement Adjustments*…
Kettlebell Swing — We can sub KB Sumo Deadlift or Kb Upright Rows if we cannot swing a bell today.
Lunges — If Lunges are difficult due to a balance issue, hold onto a PVC Pipe or an upright on the rig or post for better stability. If Lunges are out of the question all together, have the athlete perform Alt. Step-ups or Air Squats.
Sit-Ups — We can sub Reverse Crunches or Tuck-Ups.
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
40-30-20-10
Russian Backpack Swings
Alt. Lunges
Sit-Ups
*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS
20 Glute Bridge-Ups
10 Clam Shells/Side
-Rest as needed b/t Sets-
(No Measure)