BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

Run/Bike/Row

into…

2 ROUNDS

:30 Side Plank (R)

:30 Side Plank (L)

10 Up-Down + 2 Push-Up*

10 Alt. Deadbugs

*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 6/6 Single Arm KB Suitcase Deadlift

MIN 3 – Ring FLR or Plank

(No Measure)
Options:

*Reps, Loading, Volume*…

Row — Athletes should complete the calories in :45 or less- scale accordingly.

Suitcase Deadlift — All 6 reps for each side should be unbroken, scale the weight accordingly. Another option is to create one stack of plates and place the kettlebell on the plates to perform the suitcase deadlifts, if you have limited hamstring flexibility.

Plank — Athletes can accumulate as much time in a Plank as they can in a :50 interval.

*Movement Adjustments*…

Row — If an athlete is unable to row, let’s bike or ski erg.

Suitcase Deadlift — If the asymmetrical lift is too challenging for an athlete, you can perform 12 Single KB Sumo Deadlifts.

Plank — Athletes can go on their knees if they need to or hold a front leaning rest on the low rings to spice it up!

Workout – HOME

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – Max Up-Downs

MIN 2 – 10/10 Single Arm Backpack Suitcase Deadlift

MIN 3 – Max Plank Hold

(No Measure)