BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Single DB Thrusters 10 Burpees Over DB (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Keep the DB weight to a minimum if this is a first time for Thrusters with athletes. Don’t be afraid to make adjustments during the workout in order to help keep members moving and finishing each round under 4:00. *Movement Adjustments*… Run — 500m Row, 1200m Assault Bike; or 2:00 of any cardio movement Single DB Thrusters — Single DB goblet squats or Push Press; if needed, eliminate the DB and...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on Knees w/o Push Up Workout Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Plate or DB Good Mornings -:30 Rest- 1:00 Max Monostructural (Athlete Choice)* -:30 Rest- 1:00 DB Renegade Rows** -:30 Rest- *Athletes can choose Run, Bike, Row, Ski, or Jump Rope. **1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L (No Measure) Workout – HOME Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Backpack Goodmornings -:30 Rest- 1:00 Run, Bike, Row, or Ski (Athlete Choice)* -:30 Rest-...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 100m Run/Bike/Row 5 Up-Downs 100m Run/Bike/Row 10 KB (or DB) Deadlifts 150m Row/1:00 Run/Bike 5 Burpees 150m Row/1:00 Run/Bike 10 Box Step-Ups or Tuck Jumps 10 Cal Bike Sprint (:30 Run/Row Sprint) Partner Workout Metcon (3 Rounds for reps) IN TEAM OF 2… AMRAP x 10 MINUTES P1 – 200m Run P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26) -Rest 3:00- AMRAP x 10 MINUTES P1 – 250/200m Row P2 – Max Burpee Box Step-Up (24/20) -Rest 3:00 AMRAP x 10 MINUTES P1 – :30 Plank Rotations P2 – Max Cal Bike *In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position. (Score is Total Reps for Each AMRAP) Workout Metcon (AMRAP...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB Thrusters 10 Alt. MB Lunges Workout “MED BALLIN” (Time) 4 ROUNDS FOR TIME 10 WB Hang Squat Cleans 12 Wall Balls 16 WB Lunges 200m Run w/ WB -15:00 Hard Cap- (Score is Time)*New NCFIT Classic Workout Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 10 Backpack Squat Cleans 12 Backpack Thrusters 16 Backpack Back Squats 200m Run w/ Backpack (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) Grab a barbell! EMOM x 4 MINUTES MIN 1- 10 Up-Downs MIN 2- 10 Alt Groaners w/ Twist Then … EMOM x 6 MINUTES MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press) MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB) Strength Hang Clean and Jerk (1×5) FOR LOAD Build to a Heavy 5-Rep Hang Power Clean & Push Jerk Strength — we can modify the rep scheme, or provide more structure for newer athletes- 5 sets of 5 reps to practice cycling the barbell. Or you could use a heavy db(s) or kettlebell(s). You could use a pvc pipe or wooden rod to practice technique. You could also use an odd object and try to move it from the ground...