Regional Week Monday – Bayway CrossFit
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Regional Week Monday

13
May

Regional Week Monday

BayWay CrossFit – CrossFit

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Warm-up

Warm up (No Measure)

Partner Up:

P1 rows for 1 min easy while P2 does box step ups then switch on next minute

P1 rows at medium pace for 1 min while P2 does KB deadlifts – switch on next minute

P1 rows 1 minute at hard pace while P2 preforms jumping pull-ups

*make sure to actually try on the rower

*gauge speeds by looking at calories on rower.

after rowing warmup

As group calf stretch, pec stretch, tricep stretch, hamstring stretch

Metcon

Metcon (AMRAP – Reps)

RX+

EMOM x 20

1. 15/10 Cal Row

2. 20 BJO 24/20

3. 15 C2B

4. 20 Russian Swings 70/53

RX

EMOM x 20

1. 12/8 Cal Row

2. 15 BJO 24/20

3. 10 C2B

4. 20 Russian Swings 53/35

SC

EMOM x 20

1. 10/6 Cal Row

2. 16 Box Step Ups 24/20

3. 10 Jumping Pullups

4. 15 Russian Swings 53/35

Cool Down

Warm-up (No Measure)

1-2 minutes forearm & wrist stretches

1-2 minutes couch stretch

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