BayWay CrossFit – HOME
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)