BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Alt Lunges w/ PVC Pass Throughs 10 PVC Overhead Squats 10 Push Ups to Pike AMRAP x 6 MINUTES w/ empty barbell 5 Romanian Deadlifts 8 Hang Muscle Cleans 5 Hang Power Cleans 4/4 Alt Front Rack Lunges 5 Strict or Push Press 8 Kip Swings Workout Metcon (6 Rounds for reps) EMOM x 18 MINUTES* MIN 1 – Waist to Overhead MIN 2 – Front Rack Forward Lunges MIN 3 – Rope Climbs or Muscle-Ups Sets 1 & 2 – (95/65)|(65/45) Sets 3 & 4 – (115/75)|(75/55) Sets 5 & 6 – (135/95)|(95/65) *:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method. **1 Round = 3 Minute Rotation (Score is Reps Each Round)Options: *Reps, Loading, Volume*… For our newer athletes pull the reins and focus on...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into… 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck Ups Workout Metcon (No Measure) EMOM x 5 MINUTES MIN 1 – 10 Wall Balls or Single DB Thrusters* *Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30) -Rest 1:00- EMOM x 5 MINUTES MIN 1 – 4 DB Up-Downs* *Every minute, increase reps by 4…if fail, stick with final number (…8-12-16-20) -Rest 1:00- EMOM x 5 MINUTES MIN 1 – 10 V-Ups or Tuck-Ups* *Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30) (No Measure)Options: *Reps, Loading, Volume*… For newer/deconditioned athletes, the number of reps added each round can be decreased to something more manageable. *Movement Adjustments*… Wall Ball/Thruster — If extension overhead is...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 30’ Walking Knees to Chest 30’ Walking Quad Stretch 30’ Walking Lunge 30’ Walking Quad Stretch 30’ Toy Soldiers 200m Run 1 ROUND 10 Air Squats 10 Up Downs 10 Cossack Squats 5 Barbell Kang Squats 5 Burpees 5 Tempo Back Squats (31X1) Strength Back Squat (1×2) ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Back Squat* *Start moderate and build to heavy. (Score is Load) Workout Metcon (AMRAP – Reps) 3 SETS ON A 5:00 RUNNING CLOCK… 20 Burpees 20 Sit-Ups 100m Run Then in remaining time… Max Wall Balls (30/20)|(20/14) (Score is Total Reps)Options: *Reps, Loading, Volume*… Overall volume for most movements is pretty low, where we see the high volume is the Max Reps Wall Balls. For newer athletes, set a target number to hit or stay around and rest when they get...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10 Russian KB Swings 10 Alt Goblet Reverse Lunges Workout Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Russian KB Swing 2:00 MAX DB/KB Goblet Alt. Reverse Lunges 2:00 MAX DB/KBTurkish Get-Up* *Switch arms every repetition -1:00 Rest b/t Sets- (Score is Total Number of Reps)Options: *Reps, Loading, Volume*… For newer/deconditioned, select a rep number to hit for every movement within the 2:00 windows. Do 3-4 Sets worth of work to keep moving through the working time, but also provide some room to rest. *Movement Adjustments*… Russian KB Swing — Goblet Deadlift or Squat Reverse Lunge — Alt. Step Ups Turkish Get Up — If an athlete is struggling with the OH position,...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Low volume in the workout today to keep quick rounds. Scale back the load for the clean and jerk to allow for unbroken reps. Shorten the distance on the run for athletes can keep the time under 1:00 *Movement Adjustments*… DB Clean and Jerk — If necessary athletes can go from the hang. If they cannot go overhead they could only perform the DB clean. If they cannot hinge they can perform 5 DB thrusters on each arm. Burpee BJO — Athletes can sub out for up-downs or step ups if necessary Run —...