Monday HOME

4
May

Monday HOME

BayWay CrossFit – HOME

View Public Whiteboard

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)