Thursday HOME

BayWay CrossFit – HOME

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Warm-up (No Measure)


25ft. High Knees or :30 High Knees

25ft. Butt Kickers or :30 Butt Kickers

25ft. Walking Groiner or :30 Groiner

10 Scap Push-Ups on Forearms


Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

400m Run

15 Slam Balls

10 Push-Ups

(Score is Time Each Set)

*Reps, Loading, Volume*…

Run — 400m should take 2:15 or less- scale the distance to allow for this timeframe.

Slam Balls — These should be done unbroken- scale the load accordingly.

Push-Ups — These should be done unbroken, or 2 sets MAX- scale the reps if needed

*Movement Adjustments*…

Run — Bike/Row a similar distance, roughly 2:00 time domain.

Slam Balls — If no Slam Balls, sub Plate (or DB) Ground to Overhead.

Push-Ups — We can sub DB Floor Press, or Ring Row if an you cannot perform Push-Ups.

Workout – HOME

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

400m Run*

15 Backpack Ground to Overhead

10 Push-Ups

*Option to do 2:00 of Up-Downs or Burpees

(Score is Time Each Set)

Optional Finisher

Metcon (AMRAP – Reps)


Accumulate 3:00 Hollow Hold*

*Every time you break, 10 DB or Backpack Hammer Curl to Press

(Score is Reps)

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