WOD

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 10 MINS

Odd- :30 Bike (increasing effort every round)

Even- :45 of Movement!

1st round= Alt Groiners

2nd round= KB DL

3rd round= RKBS

4th round= KB Upright Row

5th round= Plank Shoulder Taps

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

(No Measure)

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Lunges

5 Push-Up to Pike

10 Groiners

2 ROUNDS…

10 Up-Downs

10 Jumping Squats

20 Shoulder Taps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Thrusters (135/95)|(95/65)

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Row or Walk

3:00 Foam Rolling Quads

3:00 Foam Rolling Upper Back

(No Measure)

BayWay CrossFit – CrossFit

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Metcon

Mile + Cals (Calories)

In 12 minutes:

1 mile run

-in remaining time ME Cal row

Rest 4:00

Metcon (Time)

3 Rounds:

14 TTB

21 RKBS 53/35

BayWay CrossFit – CrossFit

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Metcon

Deadlift (3-3-3-3)

FOR LOAD

3-3-3-3

Double-Overhand “Quiet” Deadlift

Shoulder Press (5-5-5-5-5)

FOR LOAD

5-5-5-5

Tempo Strict Press (1111)

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

25 Plate Ground to OH 45/25

10 Burpees to Plate

-Hard Cap 5:00-

BayWay CrossFit – CrossFit

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Weightlifting

Back Squat (5rm)

Metcon

Death Ride (Calories)

AMRAP x 2

ME Cal Bike

BayWay CrossFit – CrossFit

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Weightlifting

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

(Score is Weight)

Metcon

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean 95/65 – 65/45

Box Jump 24/20

into…

12-9-6

Hang Power Clean 135/95 – 95/65

Box Jump 30/24

into…

9-6-3

Hang Power Clean 185/125 – 135/95

Box Jump 36/27

*Goal is three increasing heights for the Box Jump.

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.