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Saturday HOME

BayWay CrossFit – HOME

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Warm-up (No Measure)

2 ROUNDS (:20 ON / :10 OFF)

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Partner Workout

Metcon (Time)



200m Partner Med. Ball Run

100 Wall Balls

80 Cal Bike

60 Burpees

200m Partner Med. Ball Run

*20:00 HARD CAP

*P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners.

(Score is Time)

*Reps, Loading, Volume*…

Run — Athletes should be able to run with the MedBall, in under 1:30- scale the distance or load on the MedBall.

Wall Balls — Athletes should be able to complete sets of 10-15 reps at a time- scale accordingly.

Bike — Athletes should be able to maintain a sprint pace on the Bike, spending no more than 1:00 at a time.

Burpees — Athletes should be able to complete quick and consistent sets.

*Movement Adjustments*…

Run — Have one partner bike or row in place of running, while the other partner does a medicine ball hold; and then switches half way through.

Wall Balls — If one athlete cannot perform a specific piece of the Wall Ball, alter as needed but have the other partner perform the full range of motion.

Bike — If one team member cannot bike, they can perform Box Jumps when it is their time to work.

Burpees — Scale down the range of motion (place hands on a bench or box instead of the ground) or Up-Downs.scale teams up by doing “over the partner” Burpees – one partner is in the bottom of a Push-up position, while the other partner does a Burpee and jumps over their partner, then alternates.

Workout – HOME

Metcon (Time)


200m Backpack Run

50 Backpack Thrusters

40 Jumping Air Squats

30 Burpees

200m Backpack Run

(Score is Time)