BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) :30 Wall Sit :15/:15 Doorway Stretch (L/R) :30 Reverse Plank :30 Wall Sit Immediately into… 3 ROUNDS (5:00 Min Cap) 10 Jumping Air Squats 10 Scap Push Ups 10 Kip Swings Workout Metcon (Time) FOR TIME 10 Rounds of “CINDY”* Immediately into… “T2B FRAN” 21-15-9 Thrusters (95/65)|(65/45) Toes to Bar *1 Round of “CINDY” is… 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Time)Options: *Reps, Loading, Volume*… Athletes unable to complete 10 Rounds of Cindy in under 10:00 should turn this first part into a 10:00 AMRAP. For your the athletes that may struggle with TTB Fran, consider lowering the reps of the gymnastics. For example, 21-15-9 Thrusters 15-12-9 TTB. *Movement Adjustments*… Pull Ups — Jumping Pull Ups for a dynamic pull and a good mod if you have some low hanging doorway or tree branch. Ring...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR TIME 15-12-9 Push-Ups KB Sumo Deadlift High Pulls Up-Down Box Jump Overs -1:00 Rest – 9-12-15 Up-Down Box Jump Overs KB Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time) ***HOME VERSION*** FOR TIME 15-12-9 Push-Ups Backpack Sumo Deadlift High Pulls Backpack Thrusters -1:00 Rest – 9-12-15 Backpack Thrusters Backpack Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: AMRAP x 7 50 cal bike 10 Man Makers ME Forearm Plank -rest 3:00- RX: 35/20 RX+: 50/35Options: 1,000m run or run for 5:00 Man makers with sandbag/back pack/barbell/kb/plate/medball

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) ALT TABATA (:20 work, :10 rest) MOVT 1- Jumping Jacks → Mountain Climbers MOVT 2- Alt Groiners → Alt Lunges Then… 2 ROUNDS: :30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility) 10 Scap Push-Ups 5 Slow Push-Ups Strength Metcon (5 Rounds for weight) 5 SETS 7 Bench Press (Athlete Choice) 14 Tempo DB Bent Over Row (1111) (Athlete Choice) -Rest as Needed b/t Sets- (Score is Load for Bench)Options: Bench Press — athletes should be able to complete all 7 reps each set- the weight should be moderate-heavy based on the athletes’ skill/strength. DB Bent Over Row — the tempo should dictate the load today- keep the load to something that will allow athletes to complete all 14 reps maintaining the control of the 1111 tempo. Bench Press — we can sub Deadlift if unable to Press. If equipment is...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes grab a light DB… EMOM x 6 MINUTES Min 1 — Row (EZ→Mod) Min 2 — 3/3 SA DB Burpee Min 3 — 6/6 BW Lunges Min 4 — Row (Mod→Hard) Min 5 — 6/6 SA DB Push Press Min 6 — 6/6 DB Front Rack Lunge Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 5/5 Single Arm DB Devil’s Press MIN 3 – 10/10 Single DB Front Rack Reverse Lunges* *Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders. (No Measure) ***HOME VERSION*** EMOM x 15 MINUTES MIN 1 – :45 Max Run, Bike, or Row for Distance MIN 2 – 10 Backpack Devil’s Press MIN 3 – 20 Alt Reverse Backpack...