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...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12-9-6 Cal Bike DB Box Step-Ups Ring Rows (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… DB Box Step Ups — Athletes should scale the load to allow for unbroken reps. Bent Over Row — Athletes should be in a position to complete reps without having to swing their hips up. Remember we want honest Ring Rows today. *Movement Adjustments*… DB Box Step Ups — If the athlete cannot Step-up, you can sub DB Suitcase Lunges. Bent Over Row — If you cannot perform Bent Over Row, you can sub Chest Supported Rows....

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 DB Front Squat 8 DB Sumo Deadlifts 8 Step-ups (or Reverse Lunges) 8 DB Strict Press 250m Row (or 1:00 Run/Bike/Jump Rope) Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restOptions: *Reps, Loading, Volume*… Wall Ball — We can scale down the working time to athletes to :30-:45, or scale the load down for athletes that cannot hold onto the ball for :50. Sumo DL High Pull — We can scale the load to allow athletes to work for :45-:50. Box Jump — We can scale the height of the box to jump, or we can decrease the working time to allow steady moving. Push Press — We can scale the load...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of DB Hang Power Clean* *Athlete can sub a backpack in place of DB for Hang Power Cleans (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 60 Double Unders 15/12 Cal Row 15 DB Hang Power Cleans 15 Sit-Ups (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Bulgarian Split Squat — Athletes should be able to complete each side unbroken- scale to no load if needed! DB Hang Power Clean — Athletes should be able to complete these unbroken in the Workout- scale the load accordingly. Double Unders —...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Mountain Climbers :30 Ring Rows or DB Bent Over Rows :30 HS Hold or Wall Walk :30 Jumping Air Squats 2 ROUNDS 8-10 Snatch Grip Deadlifts (or DB DL) 6-8 High Pulls 6-8 High Muscle Snatches 6-8 Hang Power Snatch Strength Power Snatch (1×3) ON A 15:00 RUNNING CLOCK… Build to Set of 3 Touch-N-Go Power Snatch (Score is Load) Workout “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap-Options: *Reps, Loading, Volume*… Power Snatch — Athletes should be able to perform each set of Snatches in 2-3 sets- scale the load accordingly. Bar Muscle Ups — for athletes not proficient in cycling higher reps of BMU, scale the volume down to something manageable for the athlete. *Movement Adjustments*… Power Snatch — newer athletes go to a Hang Power Snatch...