BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Groiners

10 Reverse Lunges

10 Forward Lunges

1 ROUND

1:00 BIKE

20 Mountain Climbers

10/10 Split Squats

10 Alt Cossack Squats

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Cal. Bike

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)
Options:

*Reps, Loading, Volume*…

This higher volume and big sets at one time in these movements so newer athletes can cut down the reps here and do two sets of 20. Reps scheme will look as follows: 30-20-20-10, or 30-20-10-10 for very deconditioned athletes.

*Movement Adjustments*…

Bike — Sub for Row or Run to be completed in 4:00(40), 3:00(30), 2:00(20) and 1:00(10). (Keep in mind we have running tomorrow)

Lunges — Sub for regular lunges or step ups.

Mountain Climbers — Sub for bicycle crunches or alternating tuck ups

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Backpack Floor Press

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)