BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double DB or KB Overhead Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal. Row 15 DBL DB or KB Suitcase Deadlifts 1:00 DBL DB or KB Overhead Hold -18:00 Had Cap- (Score is Time)Options: *Reps, Loading, Volume*… Dial back the calories on the rower if athletes are not able to finish under 1:30. Lighten the load on the deadlifts in order to be completed unbroken. However, the goal is to use the same weight for the Deadlifts AND Overhead Hold. Therefore, the Deadlift weight should be lighter than usual, in order to clean and...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8 Hang Muscle Cleans 6 Front Squats 4 Strict Press 2 Push Press *Can use a Barbell or DBs Strength Metcon (Weight) 5 SETS* 1 Power Clean + 2 Front Squats + 1 Jerk *Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk. (Score is Load)Strength — for newer or deconditioned athletes, we can increase the volume to 2-3 Power Cleans + 2-4 Front Squats + 2-3 Split/Push Jerks. Keep the load lighter to allow you practice each movement. Strength — for any athletes that cannot pull off the floor, we can sub a Front Squat or Back Squat + 2-3 Jerks (athlete’s choice). Workout “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 Burpees after every 5 reps...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round)Options: *Reps, Loading, Volume*… The only movement with added load is the Step-Up. If needed, eliminate the weight and perform bodyweight alternating step-ups and/or lower the height of the box. All athletes should be moving for all :50! *Movement Adjustments*… Single/Double-Unders — Plate Hops or :50 Bike Sprint DB Suitcase Alt. Step-Ups — Alt. Lunges or split squats Plank Rotations — :50...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R + Push-Up Then…grad a Wall Ball WALL BALL WARM-UP (7:00) CHIPPER STYLE… 15 WB Thrusters 10 WB Ground to Overhead 100m WB Run 15 WB Thrusters 10 WB Ground to Overhead 100m WB Run 200m Run (No Wall Ball) *From here, move into your teaching focus for the day… Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 400m MB Run (20/14)|(14/10) 400m Run 30 Knees 2 Elbow* 30 Slam Balls (30/20)|(20/15) 30 Box Jumps (24/20) *GHD Sit-Ups Optional (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Run — Adjust the distance for the weighted run to keep it within 3:00-3:30 and the 400m run within 2:00-2:30 K2E — Can adjust to 1/2 K2E and...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate) Into… 25’ Alt Spiderman Stretches 25’ Alt Walking Knees to Chest (grab knee and pull into chest) 25’ Alt Soldier Kicks 25’ Toe Touches (grab opposite ankle and bow forward) Then…Grab a Barbell! 2 SETS 5 Barbell Goodmornings 5 Slow Deadlifts (from below knee to stand) Strength Deadlift (1×2) ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep Deadlift* *Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping. Deadlift / Strength — for newbies or people still working on their DL mechanics, increase reps to sets of 5 or 7 and have them perform 3-4 sets in the period. These should be light and under control with enough weight to feel the lift but...