BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/10 Clam Shells
5/5 KB (or DB) Arnold Press*
10 Alt. Cossack Squats
*Can sub Backpack Strict Press
Extended Warm-up
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – 2/2 Backpack Turkish Get-Up
MIN 2 – :45 Moderate Row
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
14-12-10-8-6-4-2
Box Jump-Overs
Slam Balls
Cal Row
(Score is Rounds + Reps)
**SCALING**
*Reps, Loading, Volume*…
Turkish Get-Up – we can scale to no load if needed to allow athletes to move through the full ROM.
Box Jump Overs – we can scale the height on the box to allow athletes to move automatically through these.
Slam Balls – we can scale the load to allow athletes to complete the round of 14 unbroken.
Row – we can scale the volume of calories so athletes aren’t spending more than 1:00 on the Rower.
*Movement Adjustments*…
Turkish Get Up – We can use a DB or KB to perform these- if needed, we can take out the portion of the movement that causes pain.
Box Jump Overs – we can sub Reverse Lunges if athletes cannot perform Box Jumps or Step-Ups.
Slam Balls – we can sub Plate Ground to Overhead if equipment is a constraint. If an athlete is unable to go overhead, we can sub Heavy Russian KB Swings.
Row – we can sub cal bike (same calories). If equipment is limited, we can also sub a 100m Run.
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
14-12-10-8-6-4-2
Tuck Jumps
Backpack Ground to Overhead
Burpees
(Score is Rounds + Reps)