BayWay CrossFit – CrossFit

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Warm-up (No Measure)


8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)


Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

*Reps, Loading, Volume*…

Wall Ball — We can scale down the working time to athletes to :30-:45, or scale the load down for athletes that cannot hold onto the ball for :50.

Sumo DL High Pull — We can scale the load to allow athletes to work for :45-:50.

Box Jump — We can scale the height of the box to jump, or we can decrease the working time to allow steady moving.

Push Press — We can scale the load to work for :50, or we can scale the working time.

Row — We can scale the working time for newer or deconditioned athletes.

*Movement Adjustments*…

Wall Ball – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.

Sumo DL High Pull – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.

Box Jump – Step-up can be performed if athlete cannot jump or lower the height of the box.

Push Press – If athlete is unable to go overhead this can be substituted for a Floor Press or Bench Press.

Row – This can be substituted for Bike or Run if equipment is a constraint.


Metcon (No Measure)


:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)

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