WOD

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

2 ROUNDS

:30 Alt. Crossovers

:30 Alt. Scorpions

:30 Alt. Spiderman Lunges

:30 Bird Dogs

Into…

3 ROUNDS

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

20 Situps

200m Run

20 cal row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Sampson Stretches

10 Curtsey Squats

5 Inch Worms + Push-Up

10 Up-Downs

Partner Strength

Clean and Jerk (3-3-3)

IN TEAMS OF 2…

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

BayWay CrossFit – CrossFit

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Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

BayWay CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 DB Hang Power Cleans

36 Forward Lunges

RX: 35/20

RX+: 50/35

(Score is Rounds + Reps)

BayWay CrossFit – CrossFit

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Weightlifting

Snatch (SNATCH COMPLEX)

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

Metcon

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch

RX: 65/45

RX+: 95/65

(Score is Reps)

BayWay CrossFit – CrossFit

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Metcon

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

BayWay CrossFit – CrossFit

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Skill

Warm-up (No Measure)

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Metcon

Metcon (4 Rounds for reps)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing

TABATA 2 – Air Squat

TABATA 3 – T2B

TABATA 4 – Slam Ball

-1:00 Rest b/t Tabatas-

RX: 35/26 – 40/20

RX+: 53/35 – 40/20

(Score is Each Round for Reps)

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND…

10 Groiners

10 Bootstraps

10 Thoracic Rotations/Side

-into-

AMRAP x 6 MINUTES

10 PVC Pass Thrus

10 Box Step Ups

10 BB Goodmornings

10 Up Downs

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY*

5-7 Down + Finish

5-7 Elbows High + Outside

5-7 Muscle Snatch

5-7 Snatch Drops

5-7 Hang Snatch

*With PVC or Empty Barbell

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18-12-6

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

(Score is Time)

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

Partner 1 Completes…

100m Run

12 Wall Balls (20/14)|(14/10)

6 Burpees

While Partner 2…

Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)