BayWay CrossFit – Free Trial Warm-up Warm-up (No Measure) 3 SETS 10 PVC Pass Thru 10 Alt Groiner Stretch 10 Step Back Burpee Into… 4 SETS* 5 Empty Barbell Strict Press 10 Inch Worms (No Push-Up) 20 Alt Box Step Ups *Progress to 10 Box Jumps for Sets 3 & 4. S2OH PROGRESSION: – BB STRICT PRESS – DIP, DRIVE – PUSH PRESS – DIP, DRIVE, DROP – PUSH JERK – DIP, DRIVE, SPLIT – SPLIT JERK Strength Shoulder to Overhead (3-3-3-3*) *Taken from the rack. Build to a Heavy 3-Rep. (Score is Weight) Workout Metcon (Time) FOR TIME 30 Box Jumps 24/20 40 Shoulder to Overhead 30 Box Jumps *Every 1:30 starting at 0:00, perform 3 Front Squats RX: 115/75 RX+: 155/105*Movement Adjustments*…- — Strength — If overhead pressing is a no-go today, we can sub Bench Press with DBs or a Barbell, or DB or KB Floor Press....

BayWay CrossFit – NCCOMPETE A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 20/15 Cal Bike 15 Toes to Bar 10 Bar Muscle-Ups (Score is Time)GOAL: Fast and furious. How hard can you push the bike and keep up the cycle time on the gymnastics? The fittest will be pushing a sprint pace on the bike and potentially pushing unbroken on the TTB and BMU. Grip/Hand Care will be a factor in this workout. High friction on the bar with back to back movements. Learn how to manage your grip or manage your gear to make sure you don’t end up with chop meat hands. Can you finish sub 12? B. NC60 Warm-up Warm-up (No Measure) FOR QUALITY 1:00 Row (EZ) 8 Hollow Rocks 4 Inch Worms 4/4 SA Ring Rows :45 Row (Mod) 8 Hollow Rocks 6 Up-Downs 4/4 SA Ring Rows :30 Row (EZ) 8 Hollow Rocks 6 Burpees...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m or 2:00 Row into… 3 rounds: 15 Air Squat 15 Good Morning 15 Hollow Rock Stretch: Quads Hips Front Rack Strength Front Squat (3 x 5 – 2121 Tempo) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 MINUTES: 15/12 Cal Row :30 Plank Hold 10 Front Squat 10 Hang Power Clean :30 Hollow Hold RX: 75/55 RX+: 95/65

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 400m Run 20 Slam Balls 25 Air Squats 30 Step-Ups 35 Double Unders 40 Flutter Kicks (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Run — we can scale the distance by getting as far as possible in 2:00 each round Slam Balls — athletes should be able to complete these unbroken- scale the volume or the load accordingly Air Squats — this might be a high volume for some of the newer/more deconditioned athletes- scale the volume if needed Step-Ups — athletes should be able to complete these unbroken- scale the volume or...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Jog 25ft. Single Arm KB Front Rack Carry (Right) 25ft. Inch Worm w/Frog Jump 25ft. Single Arm KB Front Rack Carry (Left) 200m Jog Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice) MIN 2 – :45 DBL KB Front Rack Hold MIN 3 – :45 Max Up-Downs (Score is Total Number of Up-Downs)Options: *Reps, Loading, Volume*… Athlete Choice Cardio — athletes should be able to move for :50 each round- choose a movement and pace based on that! DBL KB Front Rack Hold — athletes should be able to hold onto the weight for :45 for at least the first 3-4 rounds- scale the load accordingly Up-Downs — athletes should choose a goal number of reps they can sustain throughout this workout...