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

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 400m Run 20 Slam Balls 25 Air Squats 30 Step-Ups 35 Double Unders 40 Flutter Kicks (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Run — we can scale the distance by getting as far as possible in 2:00 each round Slam Balls — athletes should be able to complete these unbroken- scale the volume or the load accordingly Air Squats — this might be a high volume for some of the newer/more deconditioned athletes- scale the volume if needed Step-Ups — athletes should be able to complete these unbroken- scale the volume or...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Jog 25ft. Single Arm KB Front Rack Carry (Right) 25ft. Inch Worm w/Frog Jump 25ft. Single Arm KB Front Rack Carry (Left) 200m Jog Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice) MIN 2 – :45 DBL KB Front Rack Hold MIN 3 – :45 Max Up-Downs (Score is Total Number of Up-Downs)Options: *Reps, Loading, Volume*… Athlete Choice Cardio — athletes should be able to move for :50 each round- choose a movement and pace based on that! DBL KB Front Rack Hold — athletes should be able to hold onto the weight for :45 for at least the first 3-4 rounds- scale the load accordingly Up-Downs — athletes should choose a goal number of reps they can sustain throughout this workout...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES 6 Wall Balls 6 Jumping Pull-Ups 6 Sit-Ups *P1 completes 2 rounds, while P2 bikes for max calories (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Wall Balls — athletes should be able to do 10-15 unbroken reps with the weigh they choose- scale the load accordingly Jumping Pull-Ups — athletes should be able to move consistently throughout this workout- scale the volume or complexity of the movement if needed Sit-Ups — athletes should be able to complete these unbroken throughout this workout- scale the volume or the load of the movement if needed *Movement Adjustments*… Wall Balls —...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row Feet on straps (or :30 Backpack Deadlifts) 10 Scap Push-Ups :30 Row Arms & Hips only (or :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft (:15) Butt Kickers :30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls) 20 Alt. Skaters :30 Row *Full Strokes (or :30 Backpack Russian Swings) Workout Metcon (AMRAP – Reps) 3 SETS 2:00 Max Cal Row -Rest :30- 2:00 Max Shuttle Runs, 20m -Rest 1:00- (Score is Total Calories + Meters)Options: *Reps, Loading, Volume*… 2:00 may seem like a very long time while you’re in the middle of their swings or shuttle runs. If you are not able to continuously move for at least :30, we should consider decreasing the load or time frame of moving. *Movement Adjustments*… Row — If needed, athletes can...