BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike
5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)
10 DB (or Backpack) Strict Press (w/:03 pause overhead)
5 Broad Jumps
5 Bootstrappers
Strength
Metcon (Weight)
EMOM X 6 MINUTES
MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press
MIN 2 – 5 Side Plank Rotations/Side
(Score is Weight)
Workout
Metcon (Time)
“DUMBBELL DT”
5 ROUNDS FOR TIME
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Press
12:00 Hard Cap
(Score is Time)
Options:
*Reps, Loading, Volume*…
Athletes should scale the DB weight so that they can finish each movement unbroken. Whatever movement is their limiting factor, that is the weight they should choose for the whole workout.
*Movement Adjustments*…
Deadlifts — DB front squats can be substituted if cannot deadlift.
Hang Cleans — Slam balls, ring rows, or push ups can be scaled if cannot hang clean.
Push Press — Russian KB swings can be substituted if cannot go overhead.
Workout – HOME
Metcon (Time)
“BACKPACK DT”
5 ROUNDS FOR TIME
12 Backpack Deadlifts
9 Backpack Hang Power Cleans
6 Backpack Push Press
(Score is Time)