BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
20 Single Unders
20 Fast Single Unders
20 High Jump Single Unders
10 Penguin Taps Drill*
:20 Double Unders or Double Under attempts
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 6/6 Bulgarian Split Squats
MIN 2 – 4-8 Reps of DB Hang Power Clean*
*Athlete can sub a backpack in place of DB for Hang Power Cleans
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
60 Double Unders
15/12 Cal Row
15 DB Hang Power Cleans
15 Sit-Ups
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Bulgarian Split Squat — Athletes should be able to complete each side unbroken- scale to no load if needed!
DB Hang Power Clean — Athletes should be able to complete these unbroken in the Workout- scale the load accordingly.
Double Unders — For athletes still working on the skill of DU, choose a scaling option that will allow you to complete in 1:00 or less.
Row — Athletes should be able to complete in 1:00 or less- scale volume accordingly.
Sit-Ups — Scale back the reps to allow athletes to complete unbroken every round.
*Movement Adjustments*…
Bulgarian Split Squats — We can sub Split squats without foot elevated. If needed, place a plate or abmat below the back knee so you can work the depth of the back leg over time.
DB Hang Power Clean — We can sub Deadlifts or KB Swings.
Double Unders — We can sub 120 Singles, or Cal Bike if an athlete cannot jump.
Row — We can scale Cal Bike if equipment or shuttle run
Sit-ups — We can sub :30 plank or Reverse Crunches.
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
xAMRAP x 15 MINUTES
60 Double-Unders or 1:00 Mountain Climbers
15 Backpack Sumo Deadlift High Pulls
15 Backpack Hang Power Cleans
15 Sit-Ups
(Score is Rounds + Reps)