Sunday HOME

10
May

Sunday HOME

BayWay CrossFit – HOME

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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)