Friday HOME

17
Apr

Friday HOME

BayWay CrossFit – HOME

View Public Whiteboard

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)