BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6 Strict HSPU (Score is Time)Options: *Reps, Loading, Volume*… Bike — Some people have a tough time accumulating calories no matter the effort, let’s make attainable goals that give a sense of accomplishment rather than defeat… for example 15-12-9. DL — Loading should allow the athlete to hit each round in 1-2 sets. This doesn’t mean easy! HSPU –An aggressive time domain to beat means we need to keep moving, bring the number down to something that be completed in one tough set each time. *Movement Adjustments*… Bike — Decreasing distances or time domains on a...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8 Goblet Step Overs 5 V-Ups :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 100 Double Unders 50 Toes to Bar 100 Double Unders 50 DB Box Step-Overs (50/35)|(35/25)/(24/20) (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… DU — Bring those Double or Single Unders down to a number that is attainable under 1:45. For athletes right on the cusp of getting consistent Dubs, get a goal to hit, for those still knocking on the door, double up the reps and go for singles. T2B — These T2B sets should be completed in 4-5 sets for the first round. Scale appropriately. DB Box Step Overs...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 20 Cal Bike or 2:00 Run, Bike or Row -Into- 3 ROUNDS 7/7 Single Arm DB High Pulls 7/7 Single Arm DB Strict Press 25’/25’ Single Arm Overhead DB Walk -Dumbbells away and barbells come out- SPECIFIC WARM-UP 1 ROUND 10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top 10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs 1 ROUND 10 Push Press 10 Glute Bridges 1 ROUND 10 BB Push Press w/ (:01) Pause at the top 10 Up Downs Workout Metcon (Time) FOR TIME 100 Push Press (135/95)|(95/65)* *Every time you break 10 Up-Downs (Score is Time)Options: *Reps, Loading, Volume*… Push Press — Newer athletes will need a reduction in overall volume for the workout. Bring that number down to 60-70-80 etc. depending on ability. Loading should be light...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10 V-Ups 5/5 Single Arm DB Bent Over Rows 10 Scap Pull-ups or Shoulder Shrugs :30 Hollow Hold Strength Metcon (Weight) 5 x 3 Weighted Strict Pull-up (Score is Load) Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 200m Run MIN 2 – 15 Box Jumps (24/20) MIN 3 – Gymnastics Pull (Athlete Choice)* *Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round. (No Measure)Options: *Reps, Loading, Volume*… Pull-Ups — we want to keep the strict stimulus, so we can decrease the volume or do these unweighted if needed. Box Jump — we can decrease the height of the box, or decrease the volume to allow the reps to be completed under :45. Athlete Choice — athletes should choose...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Med Ball Deadlifts 5 Burpee Broad Jumps 10 Med Ball Front Squats 5 Inchworms 10 Med Ball Hang Cleans (Squat or Power) :30 Plank Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 500m Row 12 Hang Squat Cleans (135/95)|(95/65) (Score is Time)Options: *Reps, Loading, Volume*… Row — athletes should choose a distance on the row that can be completed in 2:00 or less each round. HSC — athletes should choose a weight on the barbell that can be completed in 2 sets or less each round- scale accordingly. *Movement Adjustments*… Row — we can sub 2:00 bike or 400m run HSC — Hang power clean or we can sub a Russian KBS, or a Deadlift if we cannot perform a Hang Squat Clean or Hang Power Clean today. Finisher Metcon (No Measure) 3 SETS 15 Rower...