BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Single DB Front Squats

5 Up-Downs over DB

Into …

1 ROUND

100m Run

10 Single DB Push Press

5 Burpees over DB

Into …

1 ROUND

100m Run

10 Single DB Thrusters

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

20 Single DB Thrusters

10 Burpees Over DB

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Keep the DB weight to a minimum if this is a first time for Thrusters with athletes. Don’t be afraid to make adjustments during the workout in order to help keep members moving and finishing each round under 4:00.

*Movement Adjustments*…

Run — 500m Row, 1200m Assault Bike; or 2:00 of any cardio movement

Single DB Thrusters — Single DB goblet squats or Push Press; if needed, eliminate the DB and perform air squats

Burpees over DB — Up-Downs over the DB or eliminate the jump over DB

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 Minutes

400m run

20 Back Pack Thrusters

10 Burpees Over Back Pack

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)