BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
100m Run*
5 Push-Up to Pike (Down Dog)
15 Hollow Rocks
20 Alt. Lunges
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
6 Burpees
8 Push-Ups
10 Air Squats
-Rest 2:00-
Repeat!
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Burpee — We can scale the volume to allow athletes to move consistently throughout all 6 min each AMRAP.
Push-Up — We can scale the load of the Push-Up or the volume to allow athletes to move consistently throughout each AMRAP.
Air Squat — We can scale the volume so athletes can complete in :20-:30.
*Movement Adjustments*…
Burpee — Sub an Up-Down, or a Tuck Jump for athletes that cannot press.
Push-up — We can sub a DB Floor Press, or a Ring Row/DB Bent Over Row if an athlete cannot press.
Air Squat — Modify athletes Lunges or DB Deadlift if unable to Squat.
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6 Burpees
8 Push-Ups
10 Air Squats
-Rest 2:00-
Repeat!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2 SETS
20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions
20 Hollow Rocks
-Rest 1:00 b/t Sets-
(No Measure)