BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls 80 Cal Bike 60 Burpees 200m Partner Med. Ball Run *20:00 HARD CAP *P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners. (Score is Time)Options: *Reps, Loading, Volume*… Run — Athletes should be able to run with the MedBall, in under 1:30- scale the distance or load on the MedBall. Wall Balls — Athletes should be able to complete sets of 10-15 reps at a time- scale accordingly. Bike — Athletes should be able to maintain a sprint pace on the...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5/5 SA KB (or DB) Front Squat 5/5 SA KB (or DB) Press/Push Press 10 KB (or DB) Swings Strength Front Squat (3RM) ON A 15:00 RUNNING CLOCK… Build to 3RM Front Squat -Rest as Needed- Push Press (3RM) ON A 10:00 RUNNING CLOCK… Build to 3RM Push Press (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 50 Air Squat 25 Hand Release Push-ups* 50 Plate Ground to Overhead (45/25)|(25/15) *Option for Feet Elevated on Plate (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Front Squat & Push Press — for newer or more deconditioned peeps, we can provide more structure if you do 5-7 reps instead Air Squat — Athletes should be able to complete in 2 sets or less- scale the volume accordingly. Push-Ups — Athletes...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES Max Run/Row/Bike/Up-Downs into… 2 ROUNDS 10 Glute Bridges 20 Calf Raises 10 Burpee Broad Jumps 20 Mountain Climbers (1R + 1L = 1 Rep) 10/10 Clam Shells Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 40-30-20-10 Kettlebell Swing Lunges Sit-Ups *In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep) (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… American Kettlebell Swing — Athletes should be able to complete the sets of 40 and 30 in 2 sets or less- scale the load accordingly. Lunges — Athletes should be able to complete Lunges unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or 20- 20- 10- 10). Sit-Ups — Athletes should be able to complete Sit-ups unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES (with Light-Moderate weight) 10/10 Single Leg KB (or DB) Deadlift 10/10 Single Arm KB (or DB) Bent Over Row 10 Strict Tuck-Ups Workout Metcon (Time) 5 ROUNDS FOR TIME 300m Run 15 Russian Kettlebell Swings (70/53)|(53/35) 3 Rope Climbs* *Option to Sub 10 Strict Pull-Ups (Score is Time)Options: *Reps, Loading, Volume*… Run — Scale down distance if needed to keep in line with the intended stimulus (1:30-1:45 or less). Russian KBS — Scale the load of the KB to complete unbroken, or scale the volume if it is too high for newer athletes. Rope Climb — for athletes not yet proficient with Rope Climbs, we can scale the volume to 1 or 2 *Movement Adjustments*… Run – If athletes are not able to run for any reason scale to a 400m Row or 1:45 on...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10 Push-Ups (Score is Time Each Set)Options: *Reps, Loading, Volume*… Run — 400m should take 2:15 or less- scale the distance to allow for this timeframe. Slam Balls — These should be done unbroken- scale the load accordingly. Push-Ups — These should be done unbroken, or 2 sets MAX- scale the reps if needed *Movement Adjustments*… Run — Bike/Row a similar distance, roughly 2:00 time domain. Slam Balls — If no Slam Balls, sub Plate (or DB) Ground to Overhead. Push-Ups — We can sub DB Floor Press, or Ring Row if an you cannot perform...