BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts) 10 DB (or Backpack) Strict Press (w/:03 pause overhead) 5 Broad Jumps 5 Bootstrappers Strength Metcon (Weight) EMOM X 6 MINUTES MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press MIN 2 – 5 Side Plank Rotations/Side (Score is Weight) Workout Metcon (Time) “DUMBBELL DT” 5 ROUNDS FOR TIME 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press 12:00 Hard Cap (Score is Time)Options: *Reps, Loading, Volume*… Athletes should scale the DB weight so that they can finish each movement unbroken.  Whatever movement is their limiting factor, that is the weight they should choose for the whole workout. *Movement Adjustments*… Deadlifts — DB front squats can be substituted if cannot deadlift. Hang Cleans — Slam balls,...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Hollow Rocks 5 Supermans 5 Up-Downs 5 Jumping Air Squats* 5/5 Single Arm Upright Backpack High Pulls Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 10 Burpee Box Jump Overs MIN 2 – 20 Hollow Rocks MIN 3 – 15 Ring Rows (No Measure)Opitons: *Reps, Loading, Volume*… Moderate to high volume between all movements, with a moderate time frame. If needed, decrease the number of reps so you are able to finish within :45-:50 each minute. *Movement Adjustments*… Burpee Box Jump Overs — you should scale the number to allow for completion in under 50 seconds.  Up-downs and box step overs are okay for athletes who are heavily deconditioned. Hollow Rocks — Scale the number of reps to something athletes can complete unbroken, and in under 40 seconds. Ring Rows —...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Skill Prep Session for Rope Climb (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/10 Cal Bike 30 Double Unders 10 Thrusters (95/65)|(65/45) 2 Rope Climbs* *Legless optional for one or both rope climbs. (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Bike — Athletes should be looking to complete the bike in one minute. Scale back calories as needed. Double Unders — Athletes can work on :30 of double unders. Thrusters — Scale to load you can perform 10 unbroken reps. Rope Climb — Athlete can scale height of their rope climb. *Movement Adjustments*… Bike — We can sub...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman Arch Rocks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row 15 Plate Ground to Overhead 15 Hanging Knee Raises (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Take into consideration the duration of today’s workout. It is a moderate time frame but the reps will add up quickly. To start, the ground to overhead and tuck-ups should be able to be completed unbroken. Towards the end, break it up into two sets if needed, but no more. *Movement Adjustments*… Row — Athletes should scale the volume on the rower to something they can complete in 1 minute or less.  Bike 12/10 calories or run 200m can be substituted for...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front Squats Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Med. Ball Front Squats 15 Tuck-Ups *15:00 Hard Cap (Score is Time)Options: *Reps, Loading, Volume*… Our 400m run today should be a roughly 2:00-2:30 effort. For newer athletes they can scale back to a 200m Run to see how long it takes them…if they are close to 2:00 have them stay there. If they are closer to 1:00 increase their distance to 300m or even 400m if they are feeling good! *Movement Adjustments*… Run — If weather or injury prevents running the athlete can scale to a 1200m Bike, 500m Row, or 500m Ski. Tuck-Ups — Athletes...