Saturday HOME

16
May

Saturday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

25ft. Single Arm KB Front Rack Carry (Right)

25ft. Inch Worm w/Frog Jump

25ft. Single Arm KB Front Rack Carry (Left)

200m Jog

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice)

MIN 2 – :45 DBL KB Front Rack Hold

MIN 3 – :45 Max Up-Downs

(Score is Total Number of Up-Downs)
Options:

*Reps, Loading, Volume*…

Athlete Choice Cardio — athletes should be able to move for :50 each round- choose a movement and pace based on that!

DBL KB Front Rack Hold — athletes should be able to hold onto the weight for :45 for at least the first 3-4 rounds- scale the load accordingly

Up-Downs — athletes should choose a goal number of reps they can sustain throughout this workout

*Movement Adjustments*…

Athlete Choice Cardio — athletes can choose their movement here- you can switch up the movements each round or rotate through a couple if you need or can!

DBL KB Front Rack Hold — Use dumbbells here if needed or scale to a plank hold if needed

Up-Downs — Step back into the plank position, step forward

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)

MIN 2 – :45 Backpack Front Rack Hold

MIN 3 – :45 MAX Up-Downs

(Score is Total Number of Up-Downs)