BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 SLOW Arm Haulers

8 Bootstrappers

6 Push-Up to Pike

4/4 Single Arm Suitcase Deadlift

Into …

2 ROUNDS (refer to teaching section)

10 Cal. Row

5 DBL DB or KB Deadlifts

:30/:30 Single Arm Overhead Hold*

*In the second round, perform a :30 Double DB or KB Overhead Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal. Row

15 DBL DB or KB Suitcase Deadlifts

1:00 DBL DB or KB Overhead Hold

-18:00 Had Cap-

(Score is Time)
Options:

*Reps, Loading, Volume*…

Dial back the calories on the rower if athletes are not able to finish under 1:30. Lighten the load on the deadlifts in order to be completed unbroken. However, the goal is to use the same weight for the Deadlifts AND Overhead Hold. Therefore, the Deadlift weight should be lighter than usual, in order to clean and press overhead to hold for 1:00.

*Movement Adjustments*…

Row — Bike or Ski Erg for the same cals; or perform a 400m Run

Suitcase Deadlifts — Sumo style is a great alternative here or use one KB

DBL Overhead Hold — If two arms overhead compromises form, switch to a cross body hold – one KB in the front rack and one overhead. We want to try holding at least one arm overhead to strengthen that end range of motion

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

400m Backpack Run

20 Backpack Sumo DL

1:00 Backpack Overhead Hold

(Score is Time)