BayWay CrossFit – HOME
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)