BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cardio* 10 Alt. Samson Lunges 1:00 DB or Backpack Overhead Hold 10 Hollow Rocks + 10 Superman Rocks 1:00 Wall Sit Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … AMRAP x 15 MINUTES 10/8 Cal Row 10 DB Push Press 10 Alt. Step-ups *Partner 1 works, while Partner 2 Rests (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… In the workout the Cal Row should take :30 or less, so for your new athletes give them that time frame as a guide for how long they should be on the rower before moving on. If they get to the Cals awesome! If not, they now have a goal to shoot for next round. Let’s also be aware of the box height for the Step-ups…if an athlete is not able to finish their...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike MINUTE 2 – 10 DB Renegade Row MINUTE 3 – 10 Burpees over DB (Score is Load)Options: *Reps, Loading, Volume*… With all of our movements today athletes should be finishing in :45-:50. For some this will be doable and with others this might be a pretty big challenge. If you have some athletes you know will struggle to meet this criteria, have them work for :40 on the first round to establish a baseline. Then from there have them try to work for :40-:50 and maintain reps! *Movement Adjustments*… Bike — If an athlete is...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run *18:00 Hard Cap (Score is Time)Options: *Reps, Loading, Volume*… All movements in today’s workout should be completed unbroken for all 5 rounds. This means we should look to scale our more deconditioned or newer athletes to lighter loads to ensure this happens. If very deconditioned you can scale the number back to 5 SDHP and 10 Russian KBS. *Movement Adjustments*… KB Sumo Deadlift High Pulls — We can sub KB Sumo DL, or KB Upright Row. Russian Kettlebell Swings — Modify the athlete to Box Jumps or Step-ups to maintain a similar movement pattern...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row, Bike or Run Into … 3 ROUNDS 10 Toe Touch + Air Squat 10 Strict Burpees* 5/5 Moose Antlers Extended Warm-up Metcon (No Measure) EMOM x 5 MINUTES 3 Double DB Deadlift + 3 Double DB Snatch (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 — 8 DBL DB Snatch + Max Double Unders MIN 2 — 8 DBL DB Snatch + Max Up-Downs (Score is Total Double-Unders + Up-Downs)Options: *Reps, Loading, Volume*… DB Snatch — Athletes should be able to complete all reps unbroken- scale the load accordingly. Double Unders & Up-Downs — Athletes should be able to move consistently- scale the working time if needed for your new or deconditioned folks. *Movement Adjustments*… DB Snatch — We can sub Plate, Wall Ball, or Single DB Ground to Overhead. If an...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run* 5 Push-Up to Pike (Down Dog) 15 Hollow Rocks 20 Alt. Lunges Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 Burpees 8 Push-Ups 10 Air Squats -Rest 2:00- Repeat! (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Burpee — We can scale the volume to allow athletes to move consistently throughout all 6 min each AMRAP. Push-Up — We can scale the load of the Push-Up or the volume to allow athletes to move consistently throughout each AMRAP. Air Squat — We can scale the volume so athletes can complete in :20-:30. *Movement Adjustments*… Burpee — Sub an Up-Down, or a Tuck Jump for athletes that cannot press. Push-up —  We can sub a DB Floor Press, or a Ring Row/DB Bent Over Row if an athlete...