Wednesday

29
Apr

Wednesday

BayWay CrossFit – HOME

View Public Whiteboard

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)