BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 ROW/BIKE/RUN (Increase pace every :15) Into… 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Up-Downs MOVT 2 — Inch-Worms (no Push-Up) Into … 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Active Bar Hang MOVT 2 — Push-Ups *1 Round = Both Movements Workout Metcon (Time) FOR TIME* 21-18-15-12-9 Cal Row C2B Pull-Up Strict Dips (Ring, Box or Bar) *Weight Vest Optional. (Score is Time)Options: *Reps, Loading, Volume*… Cal Row — Athletes should be able to complete the first row in under 1:15-1:30- scale this volume and subsequent calories accordingly. C2B Pull-Up — athletes should be able to complete in quick sets- scale the volume so you can continue working. Strict Dip — we want to preserve the STRICT stimulus, so scale the volume accordingly. *Movement Adjustments*… Cal Row — we can sub Cal Bike or a 50ft Shuttle...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 ON / :10 OFF) Jump Rope* *Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc Into … 2 ROUNDS 10 Supermans 10 Scap Pull-Ups 5 Inch Worm + Push-Up :20 Hollow Body Hold 5/5 Single Arm DB Sumo DL Into … 2 ROUNDS 5 Kip Swings :20 HS Hold (or :30 Plank) 10 Hollow Rocks 5 Pike Push-Ups 5/5 Single Arm DB Swing Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Practice on Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on… HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip (No Measure)Skill Session — for newer or deconditioned athletes, we need to do a strength-based option for the skill work- working on Ring Rows, Strict...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Cal. Bike Mountain Climbers* *Opposite knee to opposite elbow (Score is Time)Options: *Reps, Loading, Volume*… This higher volume and big sets at one time in these movements so newer athletes can cut down the reps here and do two sets of 20. Reps scheme will look as follows: 30-20-20-10, or 30-20-10-10 for very deconditioned athletes. *Movement Adjustments*… Bike — Sub for Row or Run to be completed in 4:00(40), 3:00(30), 2:00(20) and 1:00(10). (Keep in mind we have running tomorrow) Lunges — Sub for regular lunges or step ups. Mountain Climbers — Sub for bicycle crunches or alternating tuck ups Workout – HOME Metcon (Time) FOR TIME...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double DB or KB Overhead Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal. Row 15 DBL DB or KB Suitcase Deadlifts 1:00 DBL DB or KB Overhead Hold -18:00 Had Cap- (Score is Time)Options: *Reps, Loading, Volume*… Dial back the calories on the rower if athletes are not able to finish under 1:30. Lighten the load on the deadlifts in order to be completed unbroken. However, the goal is to use the same weight for the Deadlifts AND Overhead Hold. Therefore, the Deadlift weight should be lighter than usual, in order to clean and...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8 Hang Muscle Cleans 6 Front Squats 4 Strict Press 2 Push Press *Can use a Barbell or DBs Strength Metcon (Weight) 5 SETS* 1 Power Clean + 2 Front Squats + 1 Jerk *Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk. (Score is Load)Strength — for newer or deconditioned athletes, we can increase the volume to 2-3 Power Cleans + 2-4 Front Squats + 2-3 Split/Push Jerks. Keep the load lighter to allow you practice each movement. Strength — for any athletes that cannot pull off the floor, we can sub a Front Squat or Back Squat + 2-3 Jerks (athlete’s choice). Workout “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 Burpees after every 5 reps...