BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 BW Good Mornings

20 Alt. BW Lunges

Into…

2 ROUNDS

10/10 SL Glute Bridge

5/5 Turkish Sit-Ups *light DB/KB

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Russian KB Swing

2:00 MAX DB/KB Goblet Alt. Reverse Lunges

2:00 MAX DB/KBTurkish Get-Up*

*Switch arms every repetition

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)
Options:

*Reps, Loading, Volume*…

For newer/deconditioned, select a rep number to hit for every movement within the 2:00 windows. Do 3-4 Sets worth of work to keep moving through the working time, but also provide some room to rest.

*Movement Adjustments*…

Russian KB Swing — Goblet Deadlift or Squat

Reverse Lunge — Alt. Step Ups

Turkish Get Up — If an athlete is struggling with the OH position, they can perform the same movement without holding the KB/DB overhead.

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Ups*

*Switch arms at the 1:00 point

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pulls

30 Flutter Kicks

8/8 1/2 Kneeling Strict Press

(No Measure)