BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly. 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip Into… 2 ROUNDS 10 Scap Push-Ups 5 Push-Ups to Down Dog 5 Tempo Push-Ups (3111) Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES* MIN 1 – :30 DB Bent Over Row / :30 Plank MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups *For both the BOR and Push-ups, use a 1111 controlled tempo. (No Measure) Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD OptionalOptions: *Reps, Loading, Volume*… Workout — Newer athletes should scale down...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Clam Shells 5/5 KB (or DB) Arnold Press* 10 Alt. Cossack Squats *Can sub Backpack Strict Press Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 2/2 Backpack Turkish Get-Up MIN 2 – :45 Moderate Row (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14-12-10-8-6-4-2 Box Jump-Overs Slam Balls Cal Row (Score is Rounds + Reps)**SCALING** *Reps, Loading, Volume*… Turkish Get-Up – we can scale to no load if needed to allow athletes to move through the full ROM. Box Jump Overs – we can scale the height on the box to allow athletes to move automatically through these. Slam Balls – we can scale the load to allow athletes to complete the round of 14 unbroken. Row – we can scale the volume of calories so athletes...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 6/6 Single Arm KB Suitcase Deadlift MIN 3 – Ring FLR or Plank (No Measure)Options: *Reps, Loading, Volume*… Row — Athletes should complete the calories in :45 or less- scale accordingly. Suitcase Deadlift — All 6 reps for each side should be unbroken, scale the weight accordingly. Another option is to create one stack of plates and place the kettlebell on the plates to perform the suitcase deadlifts, if you have limited hamstring flexibility. Plank...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER STYLE WARM UP Complete in Order… 500m Row (2:00 Bike/Run/Jump Rope) 25 Up-Downs 25 DB Push Press (Light) 50 Mountain Climbers 25 Step-ups 25 KB Swings (Light) 500m Row (2:00 Bike/Run/Jump Rope) Workout “G.I. JANE” (Time) FOR TIME 100 Burpee Pull-ups (Score is Time)Options: *Reps, Loading, Volume*… Burpee Pull-Ups — we can scale the volume down to complete in sets of 10-20 at a time. *Movement Adjustments*… Burpee Pull-ups — If athletes cannot push off the ground modify Burpees to Up-Downs. If athletes cannot perform a Pull-up you can Jumping Pull-ups instead.

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls 80 Cal Bike 60 Burpees 200m Partner Med. Ball Run *20:00 HARD CAP *P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners. (Score is Time)Options: *Reps, Loading, Volume*… Run — Athletes should be able to run with the MedBall, in under 1:30- scale the distance or load on the MedBall. Wall Balls — Athletes should be able to complete sets of 10-15 reps at a time- scale accordingly. Bike — Athletes should be able to maintain a sprint pace on the...