BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of DB Hang Power Clean* *Athlete can sub a backpack in place of DB for Hang Power Cleans (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 60 Double Unders 15/12 Cal Row 15 DB Hang Power Cleans 15 Sit-Ups (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Bulgarian Split Squat — Athletes should be able to complete each side unbroken- scale to no load if needed! DB Hang Power Clean — Athletes should be able to complete these unbroken in the Workout- scale the load accordingly. Double Unders —...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1- :40 Shuttle Run Min 2- :40 Russian KB (or DB) Swing Min 3- :20 Russian Twist + :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 400m Run 25/20 Cal Bike 20 Barbell Good Morning* 15 Strict Sit-up *GHD Hip Extension can also be performed (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… 400m Run — We want to ensure you are finishing each run in no more than 2:45, so shorten the distance for deconditioned athletes. Cal Bike — Everyone should be finishing this in less than 2:00, so if unsure about finishing get as far as you can. Barbell GM — Athletes should be able to complete these unbroken- scale the load accordingly. Strict Sit-Up — Athletes should be able to complete these unbroken- scale the...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run or Jumping Jacks 10 Alt. Step-Ups (or Reverse Lunges) 5 DBL DB Deadlifts (or Backpack DL) 5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch) 10 Up-Downs Workout Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 100m Run MIN 2 – 15 Box Jumps -Rest 2:00- EMOM x 8 MINUTES MIN 1 – 15 DBL DB Snatch MIN 2 – 10 Burpees (Score is Load)Options: *Reps, Loading, Volume*… We can scale the reps of any movement to allow you to work for :40-:45 each working interval. If you are faster on the Run, but need more time on the Box Jumps, scale back the reps of the BJ. Athletes should be able to complete DBL DB Snatches unbroken each round. *Movement Adjustments*… Run — Athletes can sub for a bike if they...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 100m Run 20 Hollow Rocks 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5 Behind the Neck Push Press Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 50 Sit-ups 25 Power Snatch (75/55)|(65/45) (Score is Time)Options: *Reps, Loading, Volume*… Run — 2:00 of any monostructural or bodyweight simple movement Sit-Ups — These should be broken up into no more than 2 sets, if unable to complete in that rep scheme, Power Snatch — Reduce volume by 5-10 reps / reduce load to allow for cycling of at least 5 reps at a time *Movement Adjustments*… Run — Scale to a monostructural that is done in around 2:00 or less. 500m Row/500m Ski/ 1200m Bike Sit-Ups — Tuck Ups / V-Ups / 1:30 Plank Power Snatch — If unable to go OH, switch to Power Cleans. The load...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOptions: *Reps, Loading, Volume*… OHS — Strictly focuses on quality of movement here, the loading is very minimal and the volume is low, nothing to worry about here. Cindy — Overall volume of Cindy can get pretty darn high. For the newer athletes that are still getting used to this type of training, be aware of how much you are accumulating. Using scaling options may result in a big uptick in volume. *Movement Adjustments*… OHS — If unable to hold the bar/pvc overhead, perform...