Monday HOME

13
Apr

Monday HOME

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run or Jumping Jacks

10 Alt. Step-Ups (or Reverse Lunges)

5 DBL DB Deadlifts (or Backpack DL)

5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch)

10 Up-Downs

Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 100m Run

MIN 2 – 15 Box Jumps

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – 15 DBL DB Snatch

MIN 2 – 10 Burpees

(Score is Load)
Options:

*Reps, Loading, Volume*…

We can scale the reps of any movement to allow you to work for :40-:45 each working interval. If you are faster on the Run, but need more time on the Box Jumps, scale back the reps of the BJ. Athletes should be able to complete DBL DB Snatches unbroken each round.

*Movement Adjustments*…

Run — Athletes can sub for a bike if they cannot run today. Keep the calorie count to something that can be completed in 40 seconds.

Box Jumps — We can sub for Step-ups if needed.

DB Snatch — We can sub Slam Balls or a KB Sumo Deadlift High Pull.

Burpees — We can sub Up-Downs.

Workout – HOME

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m Run*

MIN 2 – 15 Tuck Jumps

*Option to do :30 of High Knees or Shuttle Sprints

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – 15 Backpack Snatches

MI 2 – 10 Burpees

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 DB or Backpack Hollow Flutter Kicks

:30 Superman Swimmer Kicks

-Rest 1:00 b/t Sets-

(No Measure)