BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
EMOM X 6 MINUTES
MIN 1- :50 Bike/Run/Row/Jumping Jacks
MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target
Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES
6 Wall Balls
6 Jumping Pull-Ups
6 Sit-Ups
*P1 completes 2 rounds, while P2 bikes for max calories
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Wall Balls — athletes should be able to do 10-15 unbroken reps with the weigh they choose- scale the load accordingly
Jumping Pull-Ups — athletes should be able to move consistently throughout this workout- scale the volume or complexity of the movement if needed
Sit-Ups — athletes should be able to complete these unbroken throughout this workout- scale the volume or the load of the movement if needed
*Movement Adjustments*…
Wall Balls — Med. ball front squats or Med. Ball push press
Jumping Pull-Ups — Ring rows; if you’re working on kipping and can . do it.
Sit-Ups — we can sub Hollow Rocks if an athlete cannot flex you spine
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
6 Backpack Thrusters
6 Backpack Bicep Curls
6 Sit-Ups
1:00 Run
(Score is Rounds + Reps)