Announcements

Halloween Party October 15 – 7:00pm

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

(:15 each)

— Jumping Jacks

— Groiners*

— Alt. V-Ups**

— Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners

**Option to alternate between Alt. Supermans each Round

***Rounds 3 and 4 switch to Jumping Squats

Strength

Clean and Jerk (2-Rep Heavy )

Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

Workout

Cali Bear* (Weight)

E:30s x 20:00

1 PC & J 155/105

RX+ 225/155

Announcements

October 9th – Tie-Dye Day

BayWay CrossFit – 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5 Scap Pull-Ups + 5 Kip Swings

8 Single DB Front Squat

6 Up-Downs

Strength

Back Squat (3-3-3*)

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-12-15

DB Front Squat

C2B Pull-Up

*After each full set, complete 10 Up-Downs

RX: 35/20

RX+: 50/35

Announcements

September 6th – Start of “Lazy Macros Challenge” – $20 Entry

BayWay CrossFit – Free Trial

View Public Whiteboard

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Announcements

September 6th – Start of “Lazy Macros Challenge” – $20 Entry

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Lunges

10 Scap Ring Rows

8 Single Ring Ring Rows

Into…

2 ROUNDS

100m Run

8 Russian KB Swings

8 KB Goblet Squats

8 Scap Pull-Ups

8 Kip Swings

Strength

Back Squat (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

10 KB Goblet Squats

5 Bar Muscle-Ups

RX: 53/35

RX+: 70/53

BMU Option 1: 5 Jumping BMU

BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

Announcements

September 6th – Start of “Lazy Macros Challenge” – $20 Entry

BayWay CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

Activation:

Banded Glute Work

Banded Shoulder Activation

3 SETS:

250m Row

5 Ring Row / Strict Pull-up / Kipping

7 Push-up / SA DB Press / BB Press

9 Air Squat / DB Goblet / Front

Mobility:

Foam Roll

Banded Front Rack

Couch Stretch

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Continue on with

Jackie Plus

&

Jackie Plus Plus

Teen Excel Class is a strength and conditioning program designed for both athletes and non-athletes ranging from ages 12-18. The program combines age-appropriate weightlifting and gymnastics with high-intensity training to deliver optimal fitness and performance. We will focus on teaching proper techniques so that we can optimize power and strength outputs. Teaching young people to move their bodies through space and then objects around their bodies is key to developing as an athlete or growing as a person. The program will be generalized, and not sports specific, but that does not take away from its validity. This will improve the athletic capabilities of any kid but also grow the fitness of a teen that is a non-athlete by teaching them to move and teaching them how to live a healthy lifestyle. I ran this program last year with a small private group and had a lot of success with each kid that I worked with. We partnered with the leading youth strength and conditioning programmer to help create our summer program this year. I’d like to open it up to more teens this year on a limited basis, see below for details. There is also a sample workout day at the bottom of this page as well as sign-ups!

Starts: Monday, June 14th.

Time: 12-14 year olds 10:30-12:00pm — 15-18 year olds 2:30-4:00pm

How many days: Class will be held Monday, Wednesday, Friday – every week until August 13th.

Cost: $115 for 10 class punch card (40 day expiration, w/ auto renew) – $300 for entire summer (prorated amount available on last month if needed)

Limit to 10 Kids in each session.

WARM-UP:

5:00 Foam Roll

5:00 Dynamic Warm-up

5:00 Banded Stretching

STRENGTH:

Deadlift
2 x 10
1 x AMAP (Rookie 7 x 3, JV 5 x 3)

ACCESSORY WORK Barbell Row
3 x 10

Max Strict Pull ups 2 x Max

WORKOUT:

5:00 RUNNING CLOCK

100M Run, then – Medicine Ball throw for distance, Sprint to ball
10 Tempo Air Squats (5-2-5-x)

3 SETS

10 Pallof Press
25-50 Barefoot Single Leg Pogos

MOBILITY

1:00 Pigeon stretch 1:00 Couch stretch 1:00 Lat smash

SIGN-UP:

10 CLASS PUNCH CARD

FULL SUMMER

BayWay CrossFit – Free Trial

Warm-up

Warm-up (No Measure)

3 SETS

10 PVC Pass Thru

10 Alt Groiner Stretch

10 Step Back Burpee

Into…

4 SETS*

5 Empty Barbell Strict Press

10 Inch Worms (No Push-Up)

20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

S2OH PROGRESSION:

– BB STRICT PRESS

– DIP, DRIVE

– PUSH PRESS

– DIP, DRIVE, DROP

– PUSH JERK

– DIP, DRIVE, SPLIT

– SPLIT JERK

Strength

Shoulder to Overhead (3-3-3-3*)

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Box Jumps 24/20

40 Shoulder to Overhead

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

RX: 115/75

RX+: 155/105
*Movement Adjustments*…-

— Strength — If overhead pressing is a no-go today, we can sub Bench Press with DBs or a Barbell, or DB or KB Floor Press.

– S2OH — Just like in the Strength, if we cannot press overhead today, we can sub DB Floor Press.

– Box Jumps — If jumping is not an option, we can sub Box Step Ups

Mobility WOD

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BayWay CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

20/15 Cal Bike

15 Toes to Bar

10 Bar Muscle-Ups

(Score is Time)
GOAL: Fast and furious. How hard can you push the bike and keep up the cycle time on the gymnastics? The fittest will be pushing a sprint pace on the bike and potentially pushing unbroken on the TTB and BMU. Grip/Hand Care will be a factor in this workout. High friction on the bar with back to back movements. Learn how to manage your grip or manage your gear to make sure you don’t end up with chop meat hands. Can you finish sub 12?

B. NC60

Warm-up

Warm-up (No Measure)

FOR QUALITY

1:00 Row (EZ)

8 Hollow Rocks

4 Inch Worms

4/4 SA Ring Rows

:45 Row (Mod)

8 Hollow Rocks

6 Up-Downs

4/4 SA Ring Rows

:30 Row (EZ)

8 Hollow Rocks

6 Burpees

4/4 SA Ring Rows

Optional Skill Session

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict or Kipping RMU Transitions

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20

O – 20 Cal Row

E – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7 Rower Hamstring Curl

7 Rower Pike-Ups

-Rest as needed b/t Sets-

(No Measure)

()

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

BayWay CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

500m or 2:00 Row

into…

3 rounds:

15 Air Squat

15 Good Morning

15 Hollow Rock

Stretch:

Quads

Hips

Front Rack

Strength

Front Squat (3 x 5 – 2121 Tempo)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES:

15/12 Cal Row

:30 Plank Hold

10 Front Squat

10 Hang Power Clean

:30 Hollow Hold

RX: 75/55

RX+: 95/65