Saturday HOME

9
May

Saturday HOME

BayWay CrossFit – HOME

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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)