BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
1 ROUND
MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack
MVMNT 2: Hollow Rocks
MVMNT 3: Supermans
MVMNT 4: Med. Ball or Backpack Front Squats
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
20 Med. Ball Front Squats
15 Tuck-Ups
*15:00 Hard Cap
(Score is Time)
Options:
*Reps, Loading, Volume*…
Our 400m run today should be a roughly 2:00-2:30 effort. For newer athletes they can scale back to a 200m Run to see how long it takes them…if they are close to 2:00 have them stay there. If they are closer to 1:00 increase their distance to 300m or even 400m if they are feeling good!
*Movement Adjustments*…
Run — If weather or injury prevents running the athlete can scale to a 1200m Bike, 500m Row, or 500m Ski.
Tuck-Ups — Athletes can perform 20 Sit-ups, a :45 Plank or Hollow hold, or :45 of Crossbody Mountain Climbers.
Med Ball Front Squats — If needed, switch out the MedBall for a light KB if it allows for better positioning; or the athlete can scale to bodyweight Air Squats or Lunges.
Workout – HOME
Metcon (Time)
4 ROUNDS FOR TIME
400m Run or 2:00 Cardio (Athlete Choice)
20 Backpack Front Squats
15 Tuck-Ups
(Score is Time)