BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) ALT TABATA (:20 work, :10 rest) MOVT 1- Jumping Jacks → Mountain Climbers MOVT 2- Alt Groiners → Alt Lunges Then… 2 ROUNDS: :30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility) 10 Scap Push-Ups 5 Slow Push-Ups Strength Metcon (5 Rounds for weight) 5 SETS 7 Bench Press (Athlete Choice) 14 Tempo DB Bent Over Row (1111) (Athlete Choice) -Rest as Needed b/t Sets- (Score is Load for Bench)Options: Bench Press — athletes should be able to complete all 7 reps each set- the weight should be moderate-heavy based on the athletes’ skill/strength. DB Bent Over Row — the tempo should dictate the load today- keep the load to something that will allow athletes to complete all 14 reps maintaining the control of the 1111 tempo. Bench Press — we can sub Deadlift if unable to Press. If equipment is...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes grab a light DB… EMOM x 6 MINUTES Min 1 — Row (EZ→Mod) Min 2 — 3/3 SA DB Burpee Min 3 — 6/6 BW Lunges Min 4 — Row (Mod→Hard) Min 5 — 6/6 SA DB Push Press Min 6 — 6/6 DB Front Rack Lunge Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 5/5 Single Arm DB Devil’s Press MIN 3 – 10/10 Single DB Front Rack Reverse Lunges* *Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders. (No Measure) ***HOME VERSION*** EMOM x 15 MINUTES MIN 1 – :45 Max Run, Bike, or Row for Distance MIN 2 – 10 Backpack Devil’s Press MIN 3 – 20 Alt Reverse Backpack...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50 Medball Cleans 30 Pull-Ups 80 Sit-Ups 30 Pull-Ups 50 Medball Cleans RX: 14/10 RX+: 20/14

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS 20 Bicycle Crunches :20 Double Under Practice *Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 20 Russian KBS 30 Mountain Climbers 10 American KBS 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice (Score is Rounds + Reps) ***HOME VERSION*** AMRAP x 16 MINUTES* 20 Russian Swing w/ Backpack 30 Mountain Climbers 10 Backpack Hang Snatch 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Toe...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 200m row 10 SA KB Push Press 20 KB Hops 400m row 20 SA KB Push Press 40 KB Hops 500m row 30 SA KB Push Press 60 KB Hops 800m row 40 SA KB Push Press 80 KB Hops 1,000m row RX: 44/26 RX+: 53/35