BayWay CrossFit – HOME Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round)Options: *Reps, Loading, Volume*… The only movement with added load is the Step-Up. If needed, eliminate the weight and perform bodyweight alternating step-ups and/or lower the height of the box. All athletes should be moving for all :50! *Movement Adjustments*… Single/Double-Unders — Plate Hops or :50 Bike Sprint DB Suitcase Alt. Step-Ups — Alt. Lunges or split squats Plank Rotations — :50...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R + Push-Up Then…grad a Wall Ball WALL BALL WARM-UP (7:00) CHIPPER STYLE… 15 WB Thrusters 10 WB Ground to Overhead 100m WB Run 15 WB Thrusters 10 WB Ground to Overhead 100m WB Run 200m Run (No Wall Ball) *From here, move into your teaching focus for the day… Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 400m MB Run (20/14)|(14/10) 400m Run 30 Knees 2 Elbow* 30 Slam Balls (30/20)|(20/15) 30 Box Jumps (24/20) *GHD Sit-Ups Optional (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Run — Adjust the distance for the weighted run to keep it within 3:00-3:30 and the 400m run within 2:00-2:30 K2E — Can adjust to 1/2 K2E and...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate) Into… 25’ Alt Spiderman Stretches 25’ Alt Walking Knees to Chest (grab knee and pull into chest) 25’ Alt Soldier Kicks 25’ Toe Touches (grab opposite ankle and bow forward) Then…Grab a Barbell! 2 SETS 5 Barbell Goodmornings 5 Slow Deadlifts (from below knee to stand) Strength Deadlift (1×2) ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep Deadlift* *Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping. Deadlift / Strength — for newbies or people still working on their DL mechanics, increase reps to sets of 5 or 7 and have them perform 3-4 sets in the period. These should be light and under control with enough weight to feel the lift but...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Single DB Thrusters 10 Burpees Over DB (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Keep the DB weight to a minimum if this is a first time for Thrusters with athletes. Don’t be afraid to make adjustments during the workout in order to help keep members moving and finishing each round under 4:00. *Movement Adjustments*… Run — 500m Row, 1200m Assault Bike; or 2:00 of any cardio movement Single DB Thrusters — Single DB goblet squats or Push Press; if needed, eliminate the DB and...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on Knees w/o Push Up Workout Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Plate or DB Good Mornings -:30 Rest- 1:00 Max Monostructural (Athlete Choice)* -:30 Rest- 1:00 DB Renegade Rows** -:30 Rest- *Athletes can choose Run, Bike, Row, Ski, or Jump Rope. **1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L (No Measure) Workout – HOME Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Backpack Goodmornings -:30 Rest- 1:00 Run, Bike, Row, or Ski (Athlete Choice)* -:30 Rest-...