BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 High Knees
:30 Butt Kickers
10 Glute Bridge-Ups (:03 pause at top)
10 KB/Backpack Sumo Deadlifts*
10 Upright KB/Backpack High Pulls
Workout
Metcon (Time)
5 ROUNDS FOR TIME*
10 KB Sumo Deadlift High Pulls
15 Russian Kettlebell Swings
20 Sit-Ups
200m Run
*18:00 Hard Cap
(Score is Time)
Options:
*Reps, Loading, Volume*…
All movements in today’s workout should be completed unbroken for all 5 rounds. This means we should look to scale our more deconditioned or newer athletes to lighter loads to ensure this happens. If very deconditioned you can scale the number back to 5 SDHP and 10 Russian KBS.
*Movement Adjustments*…
KB Sumo Deadlift High Pulls — We can sub KB Sumo DL, or KB Upright Row.
Russian Kettlebell Swings — Modify the athlete to Box Jumps or Step-ups to maintain a similar movement pattern through the posterior chain. Slam Balls can also be used as a substitute!
Sit-Ups — Sub 40 Mountain Climbers (R + L = 1 rep), a :45 Plank Hold, or 15 Up-Downs.
Run — If unable to run the athlete can complete a 250m Ski, 250m Row, or 600m Bike.
Workout – HOME
Metcon (Time)
5 ROUNDS FOR TIME
10 Backpack Upright High Pulls
15 Russian Backpack Swings
20 Sit-Ups
200m Run or 1:00 Cardio*
(Score is Time)