WOD

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up).

EMOM x 9 MINUTES

Min 1 — :45 Row, Bike or Run

Min 2 — :30 Jump Over Erg or :30 Up-Downs

Min 3 — :30 Tuck Hold

Min 4 — :30 Row, Bike or Run

Min 5 — :30 Up-Down over the Erg or :30 Easy Bupress

Min 6 — 10 Alt Tuck-Ups

Min 7 — :15 Row, Bike or Run (sprint)

Min 8 — :30 Burpee over the Erg or :30 Fast Burpees

Min 9 — 10 Alt. V-Ups

After the warm-up athletes should be ready to go!

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20/15 Cal. Row

MIN 2 – 10 Burpees Over Rower

MIN 3 – 15 Alt. V-Ups or Tuck-Ups

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

MAX Reps Rows (Ring or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets-

(No Measure)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single DB Crossbody DL**

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press

16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS

:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 Slam Ball or DB DL

:30 Slam Ball or DB Thruster

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Slam Balls

50 Walking Lunges

50 Wall Ball w/ SB*

100 Double Unders

40 Slam Balls

40 Walking Lunges

40 Wall Ball w/ SB

100 Double Unders

30 Slam Balls

30 Walking Lunges

30 Wall Ball w/ SB

*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).

(Score is Time)
Options:

Slam Balls — if equipment is a constraint, we can sub Plate or DB G2OH. If an athlete cannot perform Slam Balls, we can sub Sit-Ups.

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

20 Push-up Plank Shoulder Taps

10/10 Alt. Bodyweight Lunges*

*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)

Into …

2 ROUNDS (w/ DB or Backpack)

40 Single-Unders (Double-Unders in 2nd round)

12 DB Deadlift

12 DB Push Press

12 DB Front Rack Alt. Lunges

Workout

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

12 Alt. DB Snatches

12/12 Single Arm Overhead Alt. Lunges

24 Double-Unders

(Score is Time Each Set)

Workout – HOME

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row, Bike or Run

8 Squat Therapy (or slow Air Squats)

8 Tuck-Ups

8 Scap Push-Ups

:10 Bottom of the Ring Row Hold (or :20 plank)

:10 Top of the Ring Row Hold (or :20 hollow position)

Into …

1 ROUND

:45 Row, Bike or Run

10 Air Squats

10 Hollow Rocks

10 Knee Push-Ups

5/5 Single Arm Ring Row or 10 Bent Over Rows

Workout

“BASELINE” (Time)

FOR TIME

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES

4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees

4 Hollow Rocks

4 Broad Jumps (or Tuck Jumps)

-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)

2 SETS

3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)

3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)

3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength

Hang Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

HSS in Strength — Can be adjusted a number of ways to meet you needs…if can snatch but not comfortable in the full squat, do power snatch + OHS. You can also switch the movement to Hang Squat/Power Clean + Front Squat if you are not comfortable moving quickly through the Snatch.

If you do not have a barbell use a pic pipe and practice technique. You could try to go heavy on a single arm snatch with a db or kb or dual db.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)
Options:

Pull-Up — Today is a great day for a difficult jumping pull-up or jumping chest 2 bar. You could do some type of inverted row for the pull-ups. use a table or bench and lay under it and do a type of ring row to get up there.

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (w/ DB or Backpack)

8 Alt. Step-Ups or Bodyweight Lunges*

6 DB Strict Press

4 Cal. Bike Sprint or 10 Mountain Climbers

*Switch to Box Jumps at the 2:30 point

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Box Jumps

DB Push Press

Cal. Bike

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down

(No Measure)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 SETS

1:00 Run, Bike, Row, or Ski (increase pace each round)

10 PVC Pass-Thru (or Arm Circles)

10 PVC Presses (or Pike Push-Ups)

10 PVC Good Mornings (or Body Weight Good Mornings)

10 Alternating Groiners

10 Perfect Air Squats

10 Perfect Push-Ups*

10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP

2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts

5-7 Hang Power Cleans

5-7 Alternating Elbow Punches (each side)

5-7 Front Squats

5-7 Strict Press or Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)
Options:

Box Jump — can be adjusted to a Step-Up or Lunge as needed

Finisher

Metcon (No Measure)

4 SETS

:30 Hollow Flutters

:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 SA DB Deadlift

100m Run

5/5 SA DB Hang Power Clean

200m Row

10 Alt. DB Snatch

200m Bike

Workout

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

10 DB Deadlifts

400/300m Row

10 DB Power Cleans

1200m Bike

10 DBL DB Snatches

-16:00 Hard Cap-

(Score is Time)

***HOME VERSION***

2 ROUNDS FOR TIME

400m Run

20 Backpack Up-Down

30 Backpack Front Squats

400m Run

20 Backpack Cleans

20 Backpack Ground to Overhead

-16:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00-5:00 of Flow Stretching…

*Flow through what feels right:

Up-Dog or Cobra

Down-Dog

Cat/Cow

Child’s Pose

Saddle

(No Measure)

BayWay CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Cal Bike

20 SDHP

20 Front Squat

400m Run

RX: 75/55

RX+: 95/65
Options:

300m run

Front Squat – goblet squat with db or kb, medball squat, sandbag front squat, back pack front squat

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

:30 Wall Sit

:15/:15 Doorway Stretch (L/R)

:30 Reverse Plank

:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)

10 Jumping Air Squats

10 Scap Push Ups

10 Kip Swings

Workout

Metcon (Time)

FOR TIME

10 Rounds of “CINDY”*

Immediately into…

“T2B FRAN”

21-15-9

Thrusters (95/65)|(65/45)

Toes to Bar

*1 Round of “CINDY” is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Time)
Options:

Thruster — If unable to go OH, stick with FS. If unable to squat below parallel, aim for Push Presses. For athletes with wrist pain during a Thruster, give DB Thrusters a try to keep the wrist neutral. Basically hold anything in the front part of you and then press it overhead after you squat.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching…

Recommended Flow:

Cobra Stretch

Dragon Stretch (L)

Dragon Stretch (R)

Saddle Stretch w/ Arm Cross (L)

Saddle Stretch w/ Arm Cross (R)

Seated Forward Fold

Rebound Recovery

(No Measure)