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25
Mar

Thursday

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)

25
Mar

200326

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:

*Reps, Loading, Volume*…

Double Unders — athletes should be able to complete in under :90 each time- scale the volume accordingly if needed.

Walking Lunges — athletes should be able to complete these unbroken each time- scale the volume accordingly.

Wall Balls — athletes should be able to perform in sets of 10-20- scale the load or volume accordingly.

Slam Balls — athletes should be able to complete in 2-3 sets- scale the load or volume accordingly.

*Movement Adjustments*…

Double Unders — we can sub Cal Bike or Mountain Climbers for athletes not looking to jump today. Cal bike should be about 20 cals and 100 mountain climbers seems good. We can scale to Single Unders or Plate Hops for athletes not working on Double Unders.

Walking Lunges — we can sub Box Step-Ups or Air Squats.

Wall Balls — we can sub a MedBall clean or Slam Ball Front Squat, or MB/SB Push Press.

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)

24
Mar

Wednesday

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)

23
Mar

Tuesday

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)

23
Mar

200324

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:

*Reps, Loading, Volume*…

Volume — shouldn’t be a major concern today…looking more so at the loading and movements themselves for adjustments

Loading — workout should be light enough to allow athletes to execute without excessive hinge (bending over) and hold for all 6 reps.

*Movement Adjustments*…

HSS in Workout — Based on the your ability / experience with the snatch can either lighten the load or adjust to HPS + FS // HSC + FS // HPC + FS

You can use a db or kb for the snatchs, try to squat snatch for some extra difficulty. You could use a back pack or sand bag for a power snatch or clean or squat clean. You can even use a plate for both of these movements too.

OHS — Can be adjusted to Front Squat or High Bar Back Squat. Or any type of weighted goblet squat if no barbell.

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.

22
Mar

Monday

BayWay CrossFit – HOME

View Public Whiteboard

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)

22
Mar

200323

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:

*Reps, Loading, Volume*…

Loading — adjust the loading down as needed for athletes to complete all lifts, all rounds unbroken. For fittest, bumping up to (135/95) could be a decent option if the athlete can cycle the barbell quickly.

Volume — for athletes that might be able to handle the volume associated with 6 rounds, you can consider dropping one round out. For example, complete rounds 1-3 / rest round 4 / complete rounds 5 & 6.

*Movement Adjustments*…

Power Clean — can be adjusted to HPC or Sumo DL High Pull. For athletes that aren’t proficient in the clean, go with the Russian KB Swing or Dumbbell swing.

Push-Ups — can be done from the knees or better yet, today’s a great day to do Box Push-Ups.

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)

21
Mar

Sunday

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)

21
Mar

200322

BayWay CrossFit – CrossFit

View Public Whiteboard

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

SDHP w/ kb/db/backpack/sandbag/plate

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

20
Mar

200329

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:

*Reps, Loading, Volume*…

Athletes unable to complete 10 Rounds of Cindy in under 10:00 should turn this first part into a 10:00 AMRAP.

For your the athletes that may struggle with TTB Fran, consider lowering the reps of the gymnastics. For example, 21-15-9 Thrusters 15-12-9 TTB.

*Movement Adjustments*…

Pull Ups — Jumping Pull Ups for a dynamic pull and a good mod if you have some low hanging doorway or tree branch. Ring rows or bent over rows can also serve as a replacement.

Push Ups — Elevate the surface the athlete pushes from by using a low bar on the rig or a box.

Air Squat — Try to keep the movement intact while lowering the ROM for athletes unable to squat below parallel for the purpose of moving pain free.

TTB — V ups or tuck ups on the floor, Hanging Knee Raises or Kipping Knees to Chest on the bar.

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)