Sunday

5
Apr

Sunday

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Workout

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Wall Balls or Single DB Thrusters*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 DB Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)
Options:

*Reps, Loading, Volume*…

For newer/deconditioned athletes, the number of reps added each round can be decreased to something more manageable.

*Movement Adjustments*…

Wall Ball/Thruster — If extension overhead is an issue, an athlete can perform just the Squat or swap for a KB Swing

DB Up-Down — The weight can be taken away, and just perform a full Burpee

V-Up/Tuck Up — This can be scaled back to a regular Sit-Up or a Hollow/Deadbug Hold

Workout – HOME

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 15 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number

(…20-25-30-35)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)