BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1- :40 Shuttle Run Min 2- :40 Russian KB (or DB) Swing Min 3- :20 Russian Twist + :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 400m Run 25/20 Cal Bike 20 Barbell Good Morning* 15 Strict Sit-up *GHD Hip Extension can also be performed (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… 400m Run — We want to ensure you are finishing each run in no more than 2:45, so shorten the distance for deconditioned athletes. Cal Bike — Everyone should be finishing this in less than 2:00, so if unsure about finishing get as far as you can. Barbell GM — Athletes should be able to complete these unbroken- scale the load accordingly. Strict Sit-Up — Athletes should be able to complete these unbroken- scale the...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 100m Run 20 Hollow Rocks 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5 Behind the Neck Push Press Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 50 Sit-ups 25 Power Snatch (75/55)|(65/45) (Score is Time)Options: *Reps, Loading, Volume*… Run — 2:00 of any monostructural or bodyweight simple movement Sit-Ups — These should be broken up into no more than 2 sets, if unable to complete in that rep scheme, Power Snatch — Reduce volume by 5-10 reps / reduce load to allow for cycling of at least 5 reps at a time *Movement Adjustments*… Run — Scale to a monostructural that is done in around 2:00 or less. 500m Row/500m Ski/ 1200m Bike Sit-Ups — Tuck Ups / V-Ups / 1:30 Plank Power Snatch — If unable to go OH, switch to Power Cleans. The load...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOptions: *Reps, Loading, Volume*… OHS — Strictly focuses on quality of movement here, the loading is very minimal and the volume is low, nothing to worry about here. Cindy — Overall volume of Cindy can get pretty darn high. For the newer athletes that are still getting used to this type of training, be aware of how much you are accumulating. Using scaling options may result in a big uptick in volume. *Movement Adjustments*… OHS — If unable to hold the bar/pvc overhead, perform...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6 Strict HSPU (Score is Time)Options: *Reps, Loading, Volume*… Bike — Some people have a tough time accumulating calories no matter the effort, let’s make attainable goals that give a sense of accomplishment rather than defeat… for example 15-12-9. DL — Loading should allow the athlete to hit each round in 1-2 sets. This doesn’t mean easy! HSPU –An aggressive time domain to beat means we need to keep moving, bring the number down to something that be completed in one tough set each time. *Movement Adjustments*… Bike — Decreasing distances or time domains on a...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8 Goblet Step Overs 5 V-Ups :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 100 Double Unders 50 Toes to Bar 100 Double Unders 50 DB Box Step-Overs (50/35)|(35/25)/(24/20) (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… DU — Bring those Double or Single Unders down to a number that is attainable under 1:45. For athletes right on the cusp of getting consistent Dubs, get a goal to hit, for those still knocking on the door, double up the reps and go for singles. T2B — These T2B sets should be completed in 4-5 sets for the first round. Scale appropriately. DB Box Step Overs...