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“Protect Your Baby”

Big Muddy CrossFit WOD

2.7K 96
  • For Time (with a Partner)
  • 800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
  • 30 Burpees
  • 30 Jumping Lunges
  • 30 Air Squats
  • 30 Mountain Climbers
  • 3 minute Plank Hold
  • 800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
  • One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Both athletes will do the 800-meter Run together with the Medicine Ball, alternating the carry as needed. For the middle section, one person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.

Score is the time on the clock when the last 800-meter Run is completed.

Tips and Strategy

Overall, this workout consists of simpler and lighter movements. However, don’t assume simple means easy. Simple indicates an opportunity to only focus on speed and intensity. Trade off sets of 10-15 reps with your partner and maintain the fastest cycle time as possible on reps. Whether you perform this workout in a team of 2 or you choose the individual option, your goal is to sprint for the entire workout. No pacing or gaming, this workout is built to test your ability to continually find a new max speed and never let up.

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Background: We first found Protect Your Baby by Big Muddy CrossFit @bigmuddycrossfit posted on Instagram by Ham Plan @hamplan who, throughout February 2020, shared workouts like this one submitted to them by members of their affiliate community.

A February 2, 2020 post by Ham Plan's Austin Malleolo @amalleolo on Instagram said, "This month we have the first-ever HAM Affiliate Month! This is special, as the entire month is programmed and created by YOU: the HAM Plan community!"
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