Friday HOME

15
May

Friday HOME

BayWay CrossFit – HOME

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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)