Friday HOME

8
May

Friday HOME

BayWay CrossFit – HOME

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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)