BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Single-Unders

MIN 2 – :50 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

*In the second round, switch to alt. Plank rotations

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders

MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)
Options:

*Reps, Loading, Volume*…

The only movement with added load is the Step-Up. If needed, eliminate the weight and perform bodyweight alternating step-ups and/or lower the height of the box. All athletes should be moving for all :50!

*Movement Adjustments*…

Single/Double-Unders — Plate Hops or :50 Bike Sprint

DB Suitcase Alt. Step-Ups — Alt. Lunges or split squats

Plank Rotations — :50 Plank Hold

Workout – HOME

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)