BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2:00 Easy Row/Jog/Bike
Into…
2 ROUNDS
10 Plate/Backpack Deadlifts
10 Alt. Deadbugs
10 Plate/Backpack Strict Press w/:02 pause overhead
10 Hollow Rocks
10 Superman Arch Rocks
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row
15 Plate Ground to Overhead
15 Hanging Knee Raises
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Take into consideration the duration of today’s workout. It is a moderate time frame but the reps will add up quickly. To start, the ground to overhead and tuck-ups should be able to be completed unbroken. Towards the end, break it up into two sets if needed, but no more.
*Movement Adjustments*…
Row — Athletes should scale the volume on the rower to something they can complete in 1 minute or less. Bike 12/10 calories or run 200m can be substituted for rowing.
Ground to Overhead — Athletes should pick a weight to allow for unbroken sets throughout the entire workout. If cannot go overhead, athletes can do lightweight DB power cleans. If low back injury, athletes can do lightweight DB push press.
Hanging Knee Raises — If an athlete cannot hang from a bar, scale to tuck-ups or sit-ups.
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row or :45 Cardio
15 Backpack Ground to Overhead
15 Tuck-Ups
(Score is Rounds + Reps)