BayWay CrossFit – CrossFit


Warm-up (No Measure)


10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings


Metcon (6 Rounds for reps)


MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

*Reps, Loading, Volume*…

For our newer athletes pull the reins and focus on quality of movement. If the quality begins to diminish, either leave the load where it’s at or back off slightly. Overall volume of barbell work is HIGH today.

*Movement Adjustments*…

Waist to OH — Adjust to Hang Power Cleans for athlete unable to go OH.

Front Rack Forward Lunge — Scale to Back Rack Lunges or weighted/unweighted Box Step Ups.

Rope Climbs/Muscle Ups — Lets find a difficult gymnastic pull for today. Depending on where they are at, the options are endless. Jumping Bar/Ring Muscle Ups, Burpee Chest to Bar or Chin over Bar. Burpee Jumping Pull Ups. Try to keep transitions short and movement constant.

Cool Down

Warm-up (No Measure)


400m Walk

1200m Slow Bike

*Nasal Breathing Only

(No Measure)

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