BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 30’ Walking Knees to Chest 30’ Walking Quad Stretch 30’ Walking Lunge 30’ Walking Quad Stretch 30’ Toy Soldiers 200m Run 1 ROUND 10 Air Squats 10 Up Downs 10 Cossack Squats 5 Barbell Kang Squats 5 Burpees 5 Tempo Back Squats (31X1) Strength Back Squat (1×2) ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Back Squat* *Start moderate and build to heavy. (Score is Load) Workout Metcon (AMRAP – Reps) 3 SETS ON A 5:00 RUNNING CLOCK… 20 Burpees 20 Sit-Ups 100m Run Then in remaining time… Max Wall Balls (30/20)|(20/14) (Score is Total Reps)Options: *Reps, Loading, Volume*… Overall volume for most movements is pretty low, where we see the high volume is the Max Reps Wall Balls. For newer athletes, set a target number to hit or stay around and rest when they get...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Low volume in the workout today to keep quick rounds. Scale back the load for the clean and jerk to allow for unbroken reps. Shorten the distance on the run for athletes can keep the time under 1:00 *Movement Adjustments*… DB Clean and Jerk — If necessary athletes can go from the hang. If they cannot go overhead they could only perform the DB clean. If they cannot hinge they can perform 5 DB thrusters on each arm. Burpee BJO — Athletes can sub out for up-downs or step ups if necessary Run —...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 ROW/BIKE/RUN (Increase pace every :15) Into… 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Up-Downs MOVT 2 — Inch-Worms (no Push-Up) Into … 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Active Bar Hang MOVT 2 — Push-Ups *1 Round = Both Movements Workout Metcon (Time) FOR TIME* 21-18-15-12-9 Cal Row C2B Pull-Up Strict Dips (Ring, Box or Bar) *Weight Vest Optional. (Score is Time)Options: *Reps, Loading, Volume*… Cal Row — Athletes should be able to complete the first row in under 1:15-1:30- scale this volume and subsequent calories accordingly. C2B Pull-Up — athletes should be able to complete in quick sets- scale the volume so you can continue working. Strict Dip — we want to preserve the STRICT stimulus, so scale the volume accordingly. *Movement Adjustments*… Cal Row — we can sub Cal Bike or a 50ft Shuttle...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 ON / :10 OFF) Jump Rope* *Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc Into … 2 ROUNDS 10 Supermans 10 Scap Pull-Ups 5 Inch Worm + Push-Up :20 Hollow Body Hold 5/5 Single Arm DB Sumo DL Into … 2 ROUNDS 5 Kip Swings :20 HS Hold (or :30 Plank) 10 Hollow Rocks 5 Pike Push-Ups 5/5 Single Arm DB Swing Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Practice on Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on… HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip (No Measure)Skill Session — for newer or deconditioned athletes, we need to do a strength-based option for the skill work- working on Ring Rows, Strict...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Cal. Bike Mountain Climbers* *Opposite knee to opposite elbow (Score is Time)Options: *Reps, Loading, Volume*… This higher volume and big sets at one time in these movements so newer athletes can cut down the reps here and do two sets of 20. Reps scheme will look as follows: 30-20-20-10, or 30-20-10-10 for very deconditioned athletes. *Movement Adjustments*… Bike — Sub for Row or Run to be completed in 4:00(40), 3:00(30), 2:00(20) and 1:00(10). (Keep in mind we have running tomorrow) Lunges — Sub for regular lunges or step ups. Mountain Climbers — Sub for bicycle crunches or alternating tuck ups Workout – HOME Metcon (Time) FOR TIME...