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11
May

200511

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep Session for Rope Climb

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

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

2 Rope Climbs*

*Legless optional for one or both rope climbs.

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Bike — Athletes should be looking to complete the bike in one minute. Scale back calories as needed.

Double Unders — Athletes can work on :30 of double unders.

Thrusters — Scale to load you can perform 10 unbroken reps.

Rope Climb — Athlete can scale height of their rope climb.

*Movement Adjustments*…

Bike — We can sub any monostructural movement for 1:00- run, row, or burpees/up-downs

Double Unders — Scale to 60 singles or 30 plate hops, or sub Mtn Climbers if an you cannot jump

Thrusters — If the athlete cannot go overhead have them sub for front squats. If the athlete cannot squat have them perform front rack lunges (these can be done with a loaded barbell or DB).

Rope Climb — If the athlete cannot perform rope climbs you can scale to 2 sets of 3 strict pull ups + 3 knees to chest. If the athlete cannot hang from the bar they can perform vertical ring rows and tuck crunches.

11
May

Monday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2:00 Easy Row/Jog/Bike

Into…

2 ROUNDS

10 Plate/Backpack Deadlifts

10 Alt. Deadbugs

10 Plate/Backpack Strict Press w/:02 pause overhead

10 Hollow Rocks

10 Superman Arch Rocks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

15 Plate Ground to Overhead

15 Hanging Knee Raises

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Take into consideration the duration of today’s workout. It is a moderate time frame but the reps will add up quickly. To start, the ground to overhead and tuck-ups should be able to be completed unbroken. Towards the end, break it up into two sets if needed, but no more.

*Movement Adjustments*…

Row — Athletes should scale the volume on the rower to something they can complete in 1 minute or less.  Bike 12/10 calories or run 200m can be substituted for rowing.

Ground to Overhead — Athletes should pick a weight to allow for unbroken sets throughout the entire workout.  If cannot go overhead, athletes can do lightweight DB power cleans.  If low back injury, athletes can do lightweight DB push press.

Hanging Knee Raises — If an athlete cannot hang from a bar, scale to tuck-ups or sit-ups.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row or :45 Cardio

15 Backpack Ground to Overhead

15 Tuck-Ups

(Score is Rounds + Reps)

10
May

Sunday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

1 ROUND

MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack

MVMNT 2: Hollow Rocks

MVMNT 3: Supermans

MVMNT 4: Med. Ball or Backpack Front Squats

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Med. Ball Front Squats

15 Tuck-Ups

*15:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

Our 400m run today should be a roughly 2:00-2:30 effort. For newer athletes they can scale back to a 200m Run to see how long it takes them…if they are close to 2:00 have them stay there. If they are closer to 1:00 increase their distance to 300m or even 400m if they are feeling good!

*Movement Adjustments*…

Run — If weather or injury prevents running the athlete can scale to a 1200m Bike, 500m Row, or 500m Ski.

Tuck-Ups — Athletes can perform 20 Sit-ups, a :45 Plank or Hollow hold, or :45 of Crossbody Mountain Climbers.

Med Ball Front Squats — If needed, switch out the MedBall for a light KB if it allows for better positioning; or the athlete can scale to bodyweight Air Squats or Lunges.

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

400m Run or 2:00 Cardio (Athlete Choice)

20 Backpack Front Squats

15 Tuck-Ups

(Score is Time)

9
May

Saturday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio*

10 Alt. Samson Lunges

1:00 DB or Backpack Overhead Hold

10 Hollow Rocks + 10 Superman Rocks

1:00 Wall Sit

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 15 MINUTES

10/8 Cal Row

10 DB Push Press

10 Alt. Step-ups

*Partner 1 works, while Partner 2 Rests

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

In the workout the Cal Row should take :30 or less, so for your new athletes give them that time frame as a guide for how long they should be on the rower before moving on. If they get to the Cals awesome! If not, they now have a goal to shoot for next round. Let’s also be aware of the box height for the Step-ups…if an athlete is not able to finish their 10 reps in :30 we can scale the height down, have them Step-up to a small stack of plates, or have them complete Lunges.

*Movement Adjustments*…

Row — Athletes can also Ski 8/6 Cals, Bike 8/6 Cals, or Run 100m.

DB Push Press — If an athlete is unable to press overhead, sub in Push-ups or DB Floor Press. If unable to pull they can complete Ring Rows or Slam Balls.

Step-Ups — Athletes can scale up by performing Box Jumps or modify to Russian KBS to maintain a similar posterior chain hinging movement.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls

10 Backpack Push Press

10 Alt. Step-Ups or Lunges w/Backpack*

*Hold the Backpack in any way

(Score is Rounds + Reps)

8
May

Friday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run (Athlete’s choice)

Then …

2 ROUNDS

6/6 Suitcase Deadlifts or 12 Backpack Deadlifts

6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows

12 Alt. Plank DB/Backpack Taps

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MINUTE 1 – 12/10 Cal Bike

MINUTE 2 – 10 DB Renegade Row

MINUTE 3 – 10 Burpees over DB

(Score is Load)
Options:

*Reps, Loading, Volume*…

With all of our movements today athletes should be finishing in :45-:50. For some this will be doable and with others this might be a pretty big challenge. If you have some athletes you know will struggle to meet this criteria, have them work for :40 on the first round to establish a baseline. Then from there have them try to work for :40-:50 and maintain reps!

*Movement Adjustments*…

Bike — If an athlete is unable to bike, substitute in Alternating Lunges for :50. Another option is to perform Shuttle Runs inside, for :50.

Renegade Rows — If an athlete is unable to perform the DB Renegade Rows in a Plank position, they can either go on their knees or perform Alt. DB Bent Over Rows.

Burpees — Athletes can step over the Dumbbell or eliminate the dumbbell all together.

Workout – HOME

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges

MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows

MIN 3 – 10 Burpees over Backpack

(Score is Load)

Optional Finisher

Metcon (No Measure)

3 ROUNDS

20 Alt. V-Ups

1:00 Plank

(No Measure)

7
May

Thursday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 High Knees

:30 Butt Kickers

10 Glute Bridge-Ups (:03 pause at top)

10 KB/Backpack Sumo Deadlifts*

10 Upright KB/Backpack High Pulls

Workout

Metcon (Time)

5 ROUNDS FOR TIME*

10 KB Sumo Deadlift High Pulls

15 Russian Kettlebell Swings

20 Sit-Ups

200m Run

*18:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

All movements in today’s workout should be completed unbroken for all 5 rounds. This means we should look to scale our more deconditioned or newer athletes to lighter loads to ensure this happens. If very deconditioned you can scale the number back to 5 SDHP and 10 Russian KBS.

*Movement Adjustments*…

KB Sumo Deadlift High Pulls — We can sub KB Sumo DL, or KB Upright Row.

Russian Kettlebell Swings — Modify the athlete to Box Jumps or Step-ups to maintain a similar movement pattern through the posterior chain. Slam Balls can also be used as a substitute!

Sit-Ups — Sub 40 Mountain Climbers (R + L = 1 rep), a :45 Plank Hold, or 15 Up-Downs.

Run — If unable to run the athlete can complete a 250m Ski, 250m Row, or 600m Bike.

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

10 Backpack Upright High Pulls

15 Russian Backpack Swings

20 Sit-Ups

200m Run or 1:00 Cardio*

(Score is Time)

4
May

Monday HOME

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

100m Run*

5 Push-Up to Pike (Down Dog)

15 Hollow Rocks

20 Alt. Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat!

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Burpee — We can scale the volume to allow athletes to move consistently throughout all 6 min each AMRAP.

Push-Up — We can scale the load of the Push-Up or the volume to allow athletes to move consistently throughout each AMRAP.

Air Squat — We can scale the volume so athletes can complete in :20-:30.

*Movement Adjustments*…

Burpee — Sub an Up-Down, or a Tuck Jump for athletes that cannot press.

Push-up —  We can sub a DB Floor Press, or a Ring Row/DB Bent Over Row if an athlete cannot press.

Air Squat — Modify athletes Lunges or DB Deadlift if unable to Squat.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2 SETS

20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions

20 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

4
May

200504

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 Tempo Push-Ups (3111)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional
Options:

*Reps, Loading, Volume*…

Workout — Newer athletes should scale down their run distances to 200m Runs. you can also alternate between a 200m or 400m Runs and a 2:00 effort on the Rower or Bike if you are still getting your cardio up! Consider scaling the overall volume or Sit-ups for newer athletes to 75% or 50% of the reps. For athletes scaling up to GHD Sit-Ups, this is a high volume and should carry the same considerations.

*Movement Adjustments*…

Double Unders – We can double the number for Single Unders or put a time domain on Double Under attempts for athletes on the verge of or just beginning to master DU,(1:00 / :50 / :40 / :30 / :20). Adjust these further to plate hops on either a 2″ or 4″ surface, commonly a 25# or 45# plate respectively.

Sit-Ups – Tuck-Ups or V-Ups can be used to replace Sit-Ups. Another option is a Reverse Crunch.

Run – Modify those unable to run to a 500/400m Row or 1200m Bike

29
Apr

Wednesday

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Clam Shells

5/5 KB (or DB) Arnold Press*

10 Alt. Cossack Squats

*Can sub Backpack Strict Press

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Moderate Row

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Box Jump-Overs

Slam Balls

Cal Row

(Score is Rounds + Reps)
**SCALING**

*Reps, Loading, Volume*…

Turkish Get-Up – we can scale to no load if needed to allow athletes to move through the full ROM.

Box Jump Overs – we can scale the height on the box to allow athletes to move automatically through these.

Slam Balls – we can scale the load to allow athletes to complete the round of 14 unbroken.

Row – we can scale the volume of calories so athletes aren’t spending more than 1:00 on the Rower.

*Movement Adjustments*…

Turkish Get Up – We can use a DB or KB to perform these- if needed, we can take out the portion of the movement that causes pain.

Box Jump Overs – we can sub Reverse Lunges if athletes cannot perform Box Jumps or Step-Ups.

Slam Balls – we can sub Plate Ground to Overhead if equipment is a constraint. If an athlete is unable to go overhead, we can sub Heavy Russian KB Swings.

Row – we can sub cal bike (same calories). If equipment is limited, we can also sub a 100m Run.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Tuck Jumps

Backpack Ground to Overhead

Burpees

(Score is Rounds + Reps)

19
Apr

200419

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM UP

Complete in Order…

500m Row (2:00 Bike/Run/Jump Rope)

25 Up-Downs

25 DB Push Press (Light)

50 Mountain Climbers

25 Step-ups

25 KB Swings (Light)

500m Row (2:00 Bike/Run/Jump Rope)

Workout

“G.I. JANE” (Time)

FOR TIME

100 Burpee Pull-ups

(Score is Time)
Options:

*Reps, Loading, Volume*…

Burpee Pull-Ups — we can scale the volume down to complete in sets of 10-20 at a time.

*Movement Adjustments*…

Burpee Pull-ups — If athletes cannot push off the ground modify Burpees to Up-Downs. If athletes cannot perform a Pull-up you can Jumping Pull-ups instead.