WOD

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Single-Unders

MIN 2 – :50 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

*In the second round, switch to alt. Plank rotations

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders

MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)
Options:

*Reps, Loading, Volume*…

The only movement with added load is the Step-Up. If needed, eliminate the weight and perform bodyweight alternating step-ups and/or lower the height of the box. All athletes should be moving for all :50!

*Movement Adjustments*…

Single/Double-Unders — Plate Hops or :50 Bike Sprint

DB Suitcase Alt. Step-Ups — Alt. Lunges or split squats

Plank Rotations — :50 Plank Hold

Workout – HOME

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Run — Adjust the distance for the weighted run to keep it within 3:00-3:30 and the 400m run within 2:00-2:30

K2E — Can adjust to 1/2 K2E and 1/2 Sit-Ups. For newer athletes where the volume might add up too much, you can perform a 1:00-1:30 plank

SB — Should be fine from a volume perspective for most but make sure are not getting too sloppy on the pick-up of the ball on the later reps…those can get pretty ugly!

BJ — Step DOWNNNNN! Every rep, every time. For athletes that 30 would take longer than 2:00, adjust volume down to keep it with 2:00 for the jumps. Step-Ups might be the best way to go for some!

*Movement Adjustments*…

Run — if can’t run, you can do a MB Bike for 1200m or MB Row for 400m (single arm pull). Be creative!

K2E — can be adjusted to hanging knee raise or kipping knee raise. Getting on the ground for a reverse crunch is also a good option.

SB — can be adjusted to Alt. DB Snatch or MB Ground to OH.

BJ — can be adjusted to Box Step-Ups or Low Box Reverse Lunges (step back off of stacked plates and back knee to ground).

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

Here in Texas, we are going into our second week of “Stay At Home,” and its clear most of us are going a little stir crazy. Many of us use the gym as a get-away or stress relief, even if going to the gym means twenty minutes on a cardio machine and aimless wondering for the next forty.

Most people are trying to get into running to stay fit, and I respect that, but it isn’t something that many of us would look forward to daily.

Others are searching social media for at-home workouts posted by influencers, but its week two or three of bodyweight squats, pushups, situps, and we are bored.

Most everyone has to change their style of exercise to stay fit, but not CrossFitters.

A good CrossFit gym is keeping its members fit by staying in constant contact with their members and keeping them engaged, customizing workouts, providing a variety of workouts, and even renting out equipment to those that do not have any.

CrossFitters are staying fit by merely having a base on the philosophical side of the program. CrossFit is composed of three definitive elements: constantly varied, functional movements, executed at a high intensity.

Functional movements to us are seen as ‘natural’ movements. Meaning they can be translated into the real world. An example would be a deadlift compared to picking up a heavy box. Functional movements also mean ‘compound movements,’ and those are ones that involve multiple joints and work multiple muscle groups, like the deadlift. The reason many people at Globo gyms avoid functional compound movements is that they are much more complicated than isolation movements, and require technique to execute them properly. Most of the time, these need to be taught to someone by a coach and not a youtube video.

Following the philosophical definition of CrossFit, we vary our movements daily. Most people at Globo gyms have been stuck in the same routine for years, and now that they cannot go to the gym, they are lost. CrossFitters are prepared for workouts that are not typical of routine. Using the deadlift again as an example, in our CrossFit classes, we have done deadlifts with a barbell, kettlebell or two kettlebells, dumbbells, med balls, sandbags, and plates, to name a few. We have done different styles of deadlifts like sumo, single-leg, tempo, and elevated. CrossFitters are already armed with the options and the technique on how to do these. So when limited on equipment, it’s not a problem to work in a different movement.

CrossFit gyms can run one-hour classes because our workouts are based on intensity. If you have read any of my blogs about intensity, you know that I believe it to be “relative.” Meaning that my intensity level is different than yours, but the goal of each workout is to push yourself, get sweaty, get your heart rate up and get a good workout. This is the perfect combination for when you are forced to work out at home.

CrossFitters are staying fit because they have been taught how to properly do compound movements, have an arsenal of variations they can do, and, most importantly, they still have a coach that is helping them along the way.

Do yourself a favor. Lookup a CrossFit gym near you, send them an email, and schedule a free trial with them for the first week they are back open!

Stay moving my friends,
Richard

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

Deadlift / Strength — for newbies or people still working on their DL mechanics, increase reps to sets of 5 or 7 and have them perform 3-4 sets in the period. These should be light and under control with enough weight to feel the lift but not compromise mechanics.

Deadlift / Strength — if needed, can adjust for a heavy back rack lunge or heavy suitcase lunge. Trap BAr DL or Sumo DL position can also be nice adjustments for athletes having trouble getting into proper setup

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)
Options:

*Reps, Loading, Volume*…

HSPU — you can adjust the reps down by 5 or 10 reps as needed. 35-25-15 or 30-20-10. You can also start with a small manageable set of HSPU then move into the DB Push Press

Bike — Should be able to be done in ~2:00 each set. Adjust cals as needed to stay within 2:00.

DL — for athletes that want to go heavier but can’t handle the volume, reduce reps to 15-10-5 or 12-9-6. Or reduce the load to get the moderate-heavy for the workout

*Movement Adjustments*…

HSPU — DB Push Press at moderate weight (something that can be done for 10-12 reps at a time). You can also assign a smaller number of reps or attempts at the start of each set then continue with DB PP.

Bike — Subbing a row or run is an option. For run, 400m each 25/20 cal. For the Row, looking for about 1:30-2:00 worth of work…30/25 Cals is a good starting point.

DL — in the workout, you can sub in a heavy lunge or a heavy-ish back squat if the athlete can’t pull from the ground

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Single DB Front Squats

5 Up-Downs over DB

Into …

1 ROUND

100m Run

10 Single DB Push Press

5 Burpees over DB

Into …

1 ROUND

100m Run

10 Single DB Thrusters

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

20 Single DB Thrusters

10 Burpees Over DB

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Keep the DB weight to a minimum if this is a first time for Thrusters with athletes. Don’t be afraid to make adjustments during the workout in order to help keep members moving and finishing each round under 4:00.

*Movement Adjustments*…

Run — 500m Row, 1200m Assault Bike; or 2:00 of any cardio movement

Single DB Thrusters — Single DB goblet squats or Push Press; if needed, eliminate the DB and perform air squats

Burpees over DB — Up-Downs over the DB or eliminate the jump over DB

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 Minutes

400m run

20 Back Pack Thrusters

10 Burpees Over Back Pack

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Workout

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Plate or DB Good Mornings

-:30 Rest-

1:00 Max Monostructural (Athlete Choice)*

-:30 Rest-

1:00 DB Renegade Rows**

-:30 Rest-

*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.

**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L

(No Measure)

Workout – HOME

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Backpack Goodmornings

-:30 Rest-

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest-

1:00 Backpack Push-Ups

-:30 Rest-

(No Measure)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

100m Run/Bike/Row

5 Up-Downs

100m Run/Bike/Row

10 KB (or DB) Deadlifts

150m Row/1:00 Run/Bike

5 Burpees

150m Row/1:00 Run/Bike

10 Box Step-Ups or Tuck Jumps

10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout

Metcon (3 Rounds for reps)

IN TEAM OF 2…

AMRAP x 10 MINUTES

P1 – 200m Run

P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

P1 – 250/200m Row

P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

P1 – :30 Plank Rotations

P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row or 200m run or 500m bike

12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike or Max Cal Row or Max lateral shuffle

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Athletes should scale the distances on the monostructural movements to something that can be completed in 1:00 or less.

If performing the individual variation, look to complete each round in roughly 2:00 and adjust accordingly.

*Movement Adjustments*…

Run/Row/Bike – All of these can be interchanged by the other one. If equipment/weather does not permit, it’s ok to use the same monostructural for all three AMRAPs.

Up Downs/Burpees –  Raise the level the athlete begins from by using a box or bar. This is a very important movement for overall functionality and every athlete should become more proficient and getting up and down.

KB Swings – KB or DB Deadlifts can be used for the swings today. Or a barbell deadlift if you do not have any of these.

Step Ups – Lower (or raise) the height on the box first. If unable to Step Up, alternate in Step Back Lunges.

Plank – If unable to hold a plank due to shoulder or arm injury, utilize a Hollow Body Hold.

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 MB Deadlift

10 MB Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m MB Run

10 MB Cleans

10 MB Thrusters

10 Alt. MB Lunges

Workout

“MED BALLIN” (Time)

4 ROUNDS FOR TIME

10 WB Hang Squat Cleans

12 Wall Balls

16 WB Lunges

200m Run w/ WB

-15:00 Hard Cap-

(Score is Time)
*New NCFIT Classic Workout

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ KB or Backpack)

2:00 Run, Bike, or Row

8 KB Deadlift

16 Push-up Plank KB Taps

8 Box Step Overs or Alt Jumping Lunges

Partner Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

40 Cal. Bike

Immediately Into …

6 ROUNDS EACH

10 Russian KB Swing

8 Sit-Ups

6 Box Jump Overs

Immediately Into…

400m Run

*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.

-16:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME*

400m Run

Immediately Into …

6 ROUNDS

10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Grab a barbell!

EMOM x 4 MINUTES

MIN 1- 10 Up-Downs

MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES

MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)

MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength

Hang Clean and Jerk (1×5)

FOR LOAD

Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

Strength — we can modify the rep scheme, or provide more structure for newer athletes- 5 sets of 5 reps to practice cycling the barbell. Or you could use a heavy db(s) or kettlebell(s). You could use a pvc pipe or wooden rod to practice technique. You could also use an odd object and try to move it from the ground to over your head 5x. If that object isn’t heavy then do it for more reps or sets.

Strength — we can sub a Hang Power Clean, or a Front Squat + Push Jerk. If an athlete cannot go overhead, we can sub a Power Clean + Front Squat.

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19

Options:

*Reps, Loading, Volume*…

Workout — athletes should scale the load to something that they will be able to complete the Push Jerks unbroken every round.

*Movement Adjustments*…

Workout — we can get creative here! If an you cannot use a barbell for any part of the workout, we can sub DBs or KBs. If you cannot perform any part of this workout, not a big deal! We can sub Goblet Squat for DL, KBS for Hang Power Clean, and Bent Over Row for Push Jerk if needed. If weights that you have or object you have is tool light for these rep schemes then add reps to each round or add rounds in total.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)