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BayWay CrossFit – HOME

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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)


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)


Metcon (AMRAP – Rounds and Reps)


60 Double Unders

15/12 Cal Row

15 DB Hang Power Cleans

15 Sit-Ups

(Score is Rounds + Reps)

*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)


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)

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