BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Med Ball Deadlifts 5 Burpee Broad Jumps 10 Med Ball Front Squats 5 Inchworms 10 Med Ball Hang Cleans (Squat or Power) :30 Plank Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 500m Row 12 Hang Squat Cleans (135/95)|(95/65) (Score is Time)Options: *Reps, Loading, Volume*… Row — athletes should choose a distance on the row that can be completed in 2:00 or less each round. HSC — athletes should choose a weight on the barbell that can be completed in 2 sets or less each round- scale accordingly. *Movement Adjustments*… Row — we can sub 2:00 bike or 400m run HSC — Hang power clean or we can sub a Russian KBS, or a Deadlift if we cannot perform a Hang Squat Clean or Hang Power Clean today. Finisher Metcon (No Measure) 3 SETS 15 Rower...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into… 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck Ups Workout Metcon (No Measure) EMOM x 5 MINUTES MIN 1 – 10 Wall Balls or Single DB Thrusters* *Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30) -Rest 1:00- EMOM x 5 MINUTES MIN 1 – 4 DB Up-Downs* *Every minute, increase reps by 4…if fail, stick with final number (…8-12-16-20) -Rest 1:00- EMOM x 5 MINUTES MIN 1 – 10 V-Ups or Tuck-Ups* *Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30) (No Measure)Options: *Reps, Loading, Volume*… For newer/deconditioned athletes, the number of reps added each round can be decreased to something more manageable. *Movement Adjustments*… Wall Ball/Thruster — If extension overhead is...

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Alt Lunges w/ PVC Pass Throughs 10 PVC Overhead Squats 10 Push Ups to Pike AMRAP x 6 MINUTES w/ empty barbell 5 Romanian Deadlifts 8 Hang Muscle Cleans 5 Hang Power Cleans 4/4 Alt Front Rack Lunges 5 Strict or Push Press 8 Kip Swings Workout Metcon (6 Rounds for reps) EMOM x 18 MINUTES* MIN 1 – Waist to Overhead MIN 2 – Front Rack Forward Lunges MIN 3 – Rope Climbs or Muscle-Ups Sets 1 & 2 – (95/65)|(65/45) Sets 3 & 4 – (115/75)|(75/55) Sets 5 & 6 – (135/95)|(95/65) *:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method. **1 Round = 3 Minute Rotation (Score is Reps Each Round)Options: *Reps, Loading, Volume*… For our newer athletes pull the reins and focus on...

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) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10 Russian KB Swings 10 Alt Goblet Reverse Lunges Workout Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Russian KB Swing 2:00 MAX DB/KB Goblet Alt. Reverse Lunges 2:00 MAX DB/KBTurkish Get-Up* *Switch arms every repetition -1:00 Rest b/t Sets- (Score is Total Number of Reps)Options: *Reps, Loading, Volume*… For newer/deconditioned, select a rep number to hit for every movement within the 2:00 windows. Do 3-4 Sets worth of work to keep moving through the working time, but also provide some room to rest. *Movement Adjustments*… Russian KB Swing — Goblet Deadlift or Squat Reverse Lunge — Alt. Step Ups Turkish Get Up — If an athlete is struggling with the OH position,...