BayWay CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

20/15 Cal Bike

15 Toes to Bar

10 Bar Muscle-Ups

(Score is Time)
GOAL: Fast and furious. How hard can you push the bike and keep up the cycle time on the gymnastics? The fittest will be pushing a sprint pace on the bike and potentially pushing unbroken on the TTB and BMU. Grip/Hand Care will be a factor in this workout. High friction on the bar with back to back movements. Learn how to manage your grip or manage your gear to make sure you don’t end up with chop meat hands. Can you finish sub 12?

B. NC60

Warm-up

Warm-up (No Measure)

FOR QUALITY

1:00 Row (EZ)

8 Hollow Rocks

4 Inch Worms

4/4 SA Ring Rows

:45 Row (Mod)

8 Hollow Rocks

6 Up-Downs

4/4 SA Ring Rows

:30 Row (EZ)

8 Hollow Rocks

6 Burpees

4/4 SA Ring Rows

Optional Skill Session

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict or Kipping RMU Transitions

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20

O – 20 Cal Row

E – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7 Rower Hamstring Curl

7 Rower Pike-Ups

-Rest as needed b/t Sets-

(No Measure)

()

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)