Start with "Fly High 22." Begin by rowing for 22 calories, pushing hard to maintain a strong rhythm. Transition to 22 power cleans, ensuring your grip is firm and your form is solid throughout each lift.

Next, perform 22 wall ball shots, aiming for a target at least 10 feet high for men and 9 feet for women. Keep your core tight and your shoulders engaged during each throw. Then, tackle 22 toes-to-bars, focusing on control and keeping your legs straight for maximum engagement.

After completing "Fly High 22," take a 9-minute rest to recover fully before moving on to "Amanda." For this, complete 9 ring muscle-ups, followed by 9 squat snatches. Repeat for 7 and 5 reps, maintaining proper form throughout the workout.

To scale the "Fly High 22" workout, reduce the calorie row to 15-20 calories for beginners. Adjust the power cleans to a lighter weight, such as 65-95 lbs, allowing for proper form and control. For wall ball shots, aim for a lighter ball, around 14-20 lbs, or lower the target height to accommodate your level. Consider scaling Toes-to-Bars to Knees-to-Elbows or hanging knee raises if needed.

If the rest period feels excessive, shorten it to 6 minutes to keep the intensity up while allowing recovery. For "Amanda," modify the ring muscle-ups by performing jumping muscle-ups or transition to pull-ups for a more manageable approach, while keeping squat snatches at 65-95 lbs for safety and efficiency.

Your score for the "Fly High 22" workout is calculated by adding the total number of repetitions completed within the 22-minute time cap. You must complete all four movements: the 22 calorie row, 22 power cleans, 22 wall ball shots, and 22 toes-to-bars. Your score will represent the total number of repetitions finished across all movements.

If you finish all 22 calories rowed and successfully complete 22 power cleans, 22 wall ball shots, and 22 toes-to-bars, your total score will be 88 reps.

In addition, if you complete the workout with some remaining time after finishing the last movement, any unfinished reps from the final round will not be counted, and your score will remain based on full reps completed within the time limit.

For the benchmark workout "Fly High 22," begin with a moderate pacing on the calorie row to establish a rhythm. Maintain steady breathing to enhance endurance throughout the whole workout. When moving to the power cleans, focus on form over speed to avoid early fatigue and ensure safety.

Transition quickly but efficiently to wall ball shots, using your legs to generate momentum. Control each rep to maintain pace. For toes-to-bars, minimize swinging to conserve energy and maximize efficiency in your movements.

After completing the workout, take full advantage of the 9-minute rest. Use this time to hydrate and engage in light stretching, preparing your body for the rigors of "Amanda" with ring muscle-ups and squat snatches.

A good score for the Bad Ass Angel workout primarily depends on your skill level and fitness. For the "Fly High 22," completing the workout in under 12 minutes is considered solid for intermediate athletes, while advanced athletes should aim for a time of 8-10 minutes. Elite athletes might finish in under 8 minutes.

For "Amanda," a strong score would be completing the 9-7-5 reps in 5-7 minutes for intermediate athletes, 4-5 minutes for advanced athletes, and under 4 minutes for elite athletes.

Overall, finishing the complete workout in under 20 minutes is a benchmark for a good overall score, showcasing effective pacing and muscular endurance. Achieving these times reflects strong overall fitness.

The "Fly High 22" benchmark workout is intended to stimulate a blend of cardiovascular endurance and strength while challenging overall athleticism. This workout is structured to push athletes through a series of demanding movements, emphasizing both power output and muscular endurance.

Completing 22 calories on the rower requires a strong aerobic foundation, while the subsequent power cleans and wall ball shots test explosive strength and coordination. The inclusion of toes-to-bars enhances core stability and grip strength, critical components for overall fitness.

With a brief 9 minutes of rest before moving into "Amanda," the athlete faces a demanding couplet of ring muscle-ups and squat snatches, further challenging their upper body strength and technique under fatigue. This combination aims to develop resilience and functional fitness for high-performance athletes.

The world record for the workout titled "Bad Ass Angel" has been informally reported within the CrossFit community, with elite male athletes completing it in approximately 8 minutes and 30 seconds, while elite females have achieved times around 9 minutes and 30 seconds.

These scores reflect exceptional fitness levels and require not only strength but also endurance and skill across various movements such as rowing, power cleans, wall ball shots, and toes-to-bars.

To achieve such remarkable times, participants need to maintain blistering pacing throughout the workout, effectively managing their energy and technique to minimize rest during transitions between exercises.

The "Bad Ass Angel" workout is honoring Amanda Schaefer, a beloved member of the fitness community who tragically lost her life. Known for her determination and passion for fitness, Amanda inspired many with her strength and dedication. This workout celebrates her spirit and encourages participants to push their limits in her memory.

The choice of exercises, such as rowing and power cleans, reflects Amanda's commitment to functional fitness, while the rest period symbolizes the resilience she showed in challenging times.

Through this workout, athletes come together to remember Amanda's legacy and exemplify the strength she embodied.