For the AMRAP 22 workout, begin with a wall walk, ensuring you maintain a steady pace and proper form. Kick off by walking your feet up the wall until your chest touches it, then return to the starting position.

Next, perform 3 deadlifts using a barbell. Focus on keeping your back straight, hinging at the hips, and driving through your heels as you lift. Engage your core throughout.

Move on to 4 clean and jerks, where you'll lift the barbell from the ground to your shoulders, then press it overhead. Execute this with fluid motion, coordinating your legs and arms.

Follow with 10 lateral bar over burpees. Jump laterally over the barbell, then perform a burpee, ensuring you explode back up after each rep.

Complete the set with 35 double-unders, aiming for quick, smooth rotations of the jump rope. Maintain rhythm and focus on your breathing throughout the workout.

Scale the wall walks by reducing the range of motion or performing them against a wall, using an elevated surface if necessary. Substitute deadlifts with lighter weights, aiming for a weight that allows for 10 unbroken repetitions, such as 40–60 lbs. For the clean and jerks, lower the weight to 55 lbs for men and 35 lbs for women, or focus on a power clean without the jerk if needed.

Modify lateral bar over burpees by reducing the number of reps to 5 or perform regular burpees instead. For double-unders, either scale to single-unders by doubling the reps to 70 or reduce the number to a more manageable 20 to build confidence and endurance.

Your score for the AMRAP 22 workout, known as Bobby, is calculated by adding the total number of full rounds completed to any additional reps completed after your last full round.

For instance, if you complete 5 full rounds and finish with 2 wall walks, 3 deadlifts, and 1 clean and jerk, your score would be 5 rounds + 6 total reps (2 wall walks + 3 deadlifts + 1 clean and jerk) = 5 + 6 = 11 reps total.

Remember, each movement has its own specified number of repetitions, so keep track of them as you progress through the workout. This scoring method allows you to gauge your performance and set improvement goals for future attempts.

Begin with controlled wall walks to establish a solid foundation. Ensure you pace your deadlifts; focus on form rather than speed, as this will prevent premature fatigue.

For clean and jerks, prioritize technique and utilize your legs effectively to maintain energy for the final rounds. It's essential to avoid rushing these lifts.

During lateral bar over burpees, maintain a steady rhythm; pace yourself and use your core to support efficient movement. Consider breaking them into manageable sets if needed.

When tackling double-unders, relax and focus on smooth, consistent cycles rather than speed. A steady pace will help you maintain your stamina throughout the workout.

Bobby is an AMRAP 22, which requires participants to complete as many rounds as possible within 22 minutes. A good score for this workout is based on the number of completed rounds and reps.

Intermediate: 5–7 rounds. Advanced: 8–10 rounds. Elite: 11+ rounds. Achieving over 150 total reps indicates excellent pacing and overall performance in this workout.

Focus on maintaining good form, especially during the wall walks and the deadlifts, as these movements require significant strength and stability. Consistency in double-unders is also crucial for maximizing your score.

Bobby is intended to test overall metabolic conditioning, upper body strength, and coordination through a varied set of movements. The structured repetition of wall walks, deadlifts, clean and jerks, and lateral bar over burpees challenges both technique and endurance, while the double-unders add a cardiovascular element that heightens intensity.

This workout requires athletes to maintain composure and efficiency as they transition from one movement to the next. The 22-minute time frame encourages pacing, pushing athletes to find sustainable efforts that prevent burnout. Overall, Bobby serves as a comprehensive assessment of fitness levels, engaging various muscle groups and energy systems throughout the duration of the workout.

The workout titled Bobby is an AMRAP (As Many Rounds As Possible) performed within a 22-minute time frame. This high-intensity routine combines various functional movements designed to test both strength and endurance.

Unofficial top scores reported in the CrossFit community indicate that elite male athletes often achieve between 20 to 22 rounds, while elite female athletes report scores ranging from 17 to 19 rounds. Such impressive performances require exceptional pace, mental fortitude, and efficient technique.

Participants must complete 1 Wall Walk, 3 Deadlifts, 4 Clean and Jerks, 10 Lateral Bar Over Burpees, and 35 Double-Unders in each round, making strategic use of transitions crucial for maximizing total rounds.

The workout "Bobby" is designed to honor the memory and legacy of fallen hero Bobby McCarthy, a dedicated member of the armed forces. This AMRAP workout serves as a tribute to his bravery and sacrifice, reminding participants of the dedication and resilience that he exhibited throughout his life.

Each movement in the routine symbolizes strength and determination, reflecting the values that Bobby stood for. As athletes push through the challenges of the workout, they also celebrate his impact on the community and the inspiration he continues to provide.