BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Cardio*
10 Alt. Samson Lunges
1:00 DB or Backpack Overhead Hold
10 Hollow Rocks + 10 Superman Rocks
1:00 Wall Sit
Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2 …
AMRAP x 15 MINUTES
10/8 Cal Row
10 DB Push Press
10 Alt. Step-ups
*Partner 1 works, while Partner 2 Rests
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
In the workout the Cal Row should take :30 or less, so for your new athletes give them that time frame as a guide for how long they should be on the rower before moving on. If they get to the Cals awesome! If not, they now have a goal to shoot for next round. Let’s also be aware of the box height for the Step-ups…if an athlete is not able to finish their 10 reps in :30 we can scale the height down, have them Step-up to a small stack of plates, or have them complete Lunges.
*Movement Adjustments*…
Row — Athletes can also Ski 8/6 Cals, Bike 8/6 Cals, or Run 100m.
DB Push Press — If an athlete is unable to press overhead, sub in Push-ups or DB Floor Press. If unable to pull they can complete Ring Rows or Slam Balls.
Step-Ups — Athletes can scale up by performing Box Jumps or modify to Russian KBS to maintain a similar posterior chain hinging movement.
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls
10 Backpack Push Press
10 Alt. Step-Ups or Lunges w/Backpack*
*Hold the Backpack in any way
(Score is Rounds + Reps)