WOD

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND…

5 Walking Inchworms*

10 Lunges w/ Torso Twist

10 Scap Pull-Ups

2 ROUNDS…

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps

5 Kip Swings

3 ROUNDS…

2 Wall Walk

5/5 DB Push Press

5/5 DB Swings

5 Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Figure 8 Run

Then…

3 ROUNDS

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

10 Deadlift

Metcon

“MAMBA & GIGI” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES:

5 Ring Muscle Ups

8 Power Cleans 185/125#

24 Box Jump Overs 30/24”

13 Burpee Over Bar

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

BayWay CrossFit – CrossFit

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Metcon

Death Row (AMRAP – Rounds)

EMOM x 20

O – 20 Cal Row

E – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Optional Finisher

Metcon (No Measure)

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

BayWay CrossFit – Free Trial

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Death Row (AMRAP – Rounds)

EMOM x 20

O – 20 Cal Row

E – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

BayWay CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

25 Hang Muscle Snatch

75 Double Under

RX: 45/35

RX+: 75/55

Finisher

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

BayWay CrossFit – CrossFit

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Weightlifting

Back Squat (5 x 1 – ACROSS)

1-1-1-1-1

Back Squat*

*Build to a heavy single and do for 5 reps

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

15 Front Squat

RX: 95/65

RX+: 135/95

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

BayWay CrossFit – CrossFit

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Metcon

Metcon (3 Rounds for reps)

DEATH BY (7:00 Cap)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Kipping Pull-Ups (C2B RX+)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

400m Walking Lunge

(Score is Time)

BayWay CrossFit – CrossFit

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Weightlifting

Shoulder Press (1-1-1-1-1)

1-1-1-1-1

Strict Press*

(Score is Weight)

Metcon

Metcon (Time)

FOR TIME

40-30-20

Cal Bike

12-12-12

DB Strict Press

30-30-30

Sit-Ups

RX: 35/20

RX+: 50/35

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:

P1: Row *

P2: 5 Inch Worms + Push Up

5 Bootstraps

20 Single Unders

*P1 Rows until P2 completes their work, then they switch

2 Rounds:

P1: Row*

P2: 10 BB Goodmornings

10 Scap Pull-Ups

20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then they switch

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

60 Cal Row

60 Pull-Ups

40 Deadlift (275/185)|(185/125)

200 Double Unders

60 Cal Row

200 Double Unders

40 Deadlift

60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.

(Score is Time)

BayWay CrossFit – CrossFit

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Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)