WOD

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17
Apr

200417

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5/5 SA KB (or DB) Front Squat

5/5 SA KB (or DB) Press/Push Press

10 KB (or DB) Swings

Strength

Front Squat (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as Needed-

Push Press (3RM)

ON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)

*Option for Feet Elevated on Plate

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Front Squat & Push Press — for newer or more deconditioned peeps, we can provide more structure if you do 5-7 reps instead

Air Squat — Athletes should be able to complete in 2 sets or less- scale the volume accordingly.

Push-Ups — Athletes should be able to complete in quick sets of 5-10 reps- scale the volume accordingly.

Plate G2OH — Athletes should be able to complete these in 2 sets or less- scale the load or volume accordingly.

*Movement Adjustments*…

Front Squat — If the athlete cannot squat today have them sub to Front Rack Lunges

Push Press — If the athlete cannot press overhead today sub to bench press or floor press

Air Squat — If the athlete cannot squat sub for lunges. If depth is an issue place a wall ball behind you.

Push-ups — A few ways to scale today for the push-up: athletes can take their feet off the plate or perform knee hand release push-ups. If the hand release push-up is too challenging today perform regular push-ups or banded push-ups.

Plate G2O — If the athlete cannot go overhead today they can sub for Russian KB swings or KB sumo deadlift high pull.

17
Apr

Friday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

Max Run/Row/Bike/Up-Downs

into…

2 ROUNDS

10 Glute Bridges

20 Calf Raises

10 Burpee Broad Jumps

20 Mountain Climbers (1R + 1L = 1 Rep)

10/10 Clam Shells

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

40-30-20-10

Kettlebell Swing

Lunges

Sit-Ups

*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

American Kettlebell Swing — Athletes should be able to complete the sets of 40 and 30 in 2 sets or less- scale the load accordingly.

Lunges — Athletes should be able to complete Lunges unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or 20- 20- 10- 10).

Sit-Ups — Athletes should be able to complete Sit-ups unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or 20- 20- 10- 10).

*Movement Adjustments*…

Kettlebell Swing — We can sub KB Sumo Deadlift or Kb Upright Rows if we cannot swing a bell today.

Lunges — If Lunges are difficult due to a balance issue, hold onto a PVC Pipe or an upright on the rig or post for better stability. If Lunges are out of the question all together, have the athlete perform Alt. Step-ups or Air Squats.

Sit-Ups — We can sub Reverse Crunches or Tuck-Ups.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

40-30-20-10

Russian Backpack Swings

Alt. Lunges

Sit-Ups

*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Glute Bridge-Ups

10 Clam Shells/Side

-Rest as needed b/t Sets-

(No Measure)

16
Apr

200416

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES (with Light-Moderate weight)

10/10 Single Leg KB (or DB) Deadlift

10/10 Single Arm KB (or DB) Bent Over Row

10 Strict Tuck-Ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings (70/53)|(53/35)

3 Rope Climbs*

*Option to Sub 10 Strict Pull-Ups

(Score is Time)
Options:

*Reps, Loading, Volume*…

Run — Scale down distance if needed to keep in line with the intended stimulus (1:30-1:45 or less).

Russian KBS — Scale the load of the KB to complete unbroken, or scale the volume if it is too high for newer athletes.

Rope Climb — for athletes not yet proficient with Rope Climbs, we can scale the volume to 1 or 2

*Movement Adjustments*…

Run – If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike

Russian Kettlebell Swings – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder

Rope Climbs – Low Rope Climbs or Lay to Stand

Chin-up – Chin-up Ring Rows or Jumping Chin-up Negatives

Finisher

Metcon (No Measure)

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups

(No Measure)

16
Apr

Thursday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

25ft. High Knees or :30 High Knees

25ft. Butt Kickers or :30 Butt Kickers

25ft. Walking Groiner or :30 Groiner

10 Scap Push-Ups on Forearms

Workout

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

400m Run

15 Slam Balls

10 Push-Ups

(Score is Time Each Set)
Options:

*Reps, Loading, Volume*…

Run — 400m should take 2:15 or less- scale the distance to allow for this timeframe.

Slam Balls — These should be done unbroken- scale the load accordingly.

Push-Ups — These should be done unbroken, or 2 sets MAX- scale the reps if needed

*Movement Adjustments*…

Run — Bike/Row a similar distance, roughly 2:00 time domain.

Slam Balls — If no Slam Balls, sub Plate (or DB) Ground to Overhead.

Push-Ups — We can sub DB Floor Press, or Ring Row if an you cannot perform Push-Ups.

Workout – HOME

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

400m Run*

15 Backpack Ground to Overhead

10 Push-Ups

*Option to do 2:00 of Up-Downs or Burpees

(Score is Time Each Set)

Optional Finisher

Metcon (AMRAP – Reps)

FOR QUALITY

Accumulate 3:00 Hollow Hold*

*Every time you break, 10 DB or Backpack Hammer Curl to Press

(Score is Reps)

15
Apr

200415

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Options:

*Reps, Loading, Volume*…

Wall Ball — We can scale down the working time to athletes to :30-:45, or scale the load down for athletes that cannot hold onto the ball for :50.

Sumo DL High Pull — We can scale the load to allow athletes to work for :45-:50.

Box Jump — We can scale the height of the box to jump, or we can decrease the working time to allow steady moving.

Push Press — We can scale the load to work for :50, or we can scale the working time.

Row — We can scale the working time for newer or deconditioned athletes.

*Movement Adjustments*…

Wall Ball – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.

Sumo DL High Pull – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.

Box Jump – Step-up can be performed if athlete cannot jump or lower the height of the box.

Push Press – If athlete is unable to go overhead this can be substituted for a Floor Press or Bench Press.

Row – This can be substituted for Bike or Run if equipment is a constraint.

Finisher

Metcon (No Measure)

3 SETS

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)

15
Apr

Wednesday HOME

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike/Run/Row/Jump Rope/Mountain Climbers

10 Lunges

10 Alt. See-Saw DB Bent Over Row* (or Backpack Row)

*One DB is returned to the chest while the other dumbbell is returned to the starting position.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

12-9-6

Cal Bike

DB Box Step-Ups

Ring Rows

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

DB Box Step Ups — Athletes should scale the load to allow for unbroken reps.

Bent Over Row — Athletes should be in a position to complete reps without having to swing their hips up. Remember we want honest Ring Rows today.

*Movement Adjustments*…

DB Box Step Ups — If the athlete cannot Step-up, you can sub DB Suitcase Lunges.

Bent Over Row — If you cannot perform Bent Over Row, you can sub Chest Supported Rows.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

12-9-6

Air Squats

Alt. Backpack Lunges*

Bent Over Backpack Rows

*Option to wear as a backpack or hold in the front rack position

(Score is Rounds + Reps)

14
Apr

200414

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

2 ROUNDS

8-10 Snatch Grip Deadlifts (or DB DL)

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Snatch

(Score is Load)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-
Options:

*Reps, Loading, Volume*…

Power Snatch — Athletes should be able to perform each set of Snatches in 2-3 sets- scale the load accordingly.

Bar Muscle Ups — for athletes not proficient in cycling higher reps of BMU, scale the volume down to something manageable for the athlete.

*Movement Adjustments*…

Power Snatch — newer athletes go to a Hang Power Snatch with the focus being hip contact. if you are still struggling with the Hang Snatch modify them to a DB Snatch or a KB Swing. If unable to go overhead with weight athletes can default to a Power Clean for both portions today.

Bar Muscle Ups — Our other options for today will be a Jumping BMU, Burpee C2B/ Burpee Pull-Up, or Burpee Ring Row.

14
Apr

Tuesday HOME

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 Single Unders

20 Fast Single Unders

20 High Jump Single Unders

10 Penguin Taps Drill*

:20 Double Unders or Double Under attempts

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 6/6 Bulgarian Split Squats

MIN 2 – 4-8 Reps of DB Hang Power Clean*

*Athlete can sub a backpack in place of DB for Hang Power Cleans

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

60 Double Unders

15/12 Cal Row

15 DB Hang Power Cleans

15 Sit-Ups

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Bulgarian Split Squat — Athletes should be able to complete each side unbroken- scale to no load if needed!

DB Hang Power Clean — Athletes should be able to complete these unbroken in the Workout- scale the load accordingly.

Double Unders — For athletes still working on the skill of DU, choose a scaling option that will allow you to complete in 1:00 or less.

Row — Athletes should be able to complete in 1:00 or less- scale volume accordingly.

Sit-Ups — Scale back the reps to allow athletes to complete unbroken every round.

*Movement Adjustments*…

Bulgarian Split Squats — We can sub Split squats without foot elevated. If needed, place a plate or abmat below the back knee so you can work the depth of the back leg over time.

DB Hang Power Clean — We can sub Deadlifts or KB Swings.

Double Unders — We can sub 120 Singles, or Cal Bike if an athlete cannot jump.

Row — We can scale Cal Bike if equipment or shuttle run

Sit-ups — We can sub :30 plank or Reverse Crunches.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

xAMRAP x 15 MINUTES

60 Double-Unders or 1:00 Mountain Climbers

15 Backpack Sumo Deadlift High Pulls

15 Backpack Hang Power Cleans

15 Sit-Ups

(Score is Rounds + Reps)

13
Apr

200413

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1- :40 Shuttle Run

Min 2- :40 Russian KB (or DB) Swing

Min 3- :20 Russian Twist + :20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*GHD Hip Extension can also be performed

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

400m Run — We want to ensure you are finishing each run in no more than 2:45, so shorten the distance for deconditioned athletes.

Cal Bike — Everyone should be finishing this in less than 2:00, so if unsure about finishing get as far as you can.

Barbell GM — Athletes should be able to complete these unbroken- scale the load accordingly.

Strict Sit-Up — Athletes should be able to complete these unbroken- scale the volume accordingly.

*Movement Adjustments*…

400m Run — If an athlete is unable to run, we can sub 500m Row, or 2:00 Lunges.

Cal Bike — if equipment is a constraint, we can sub 2:00 of any monostructural work, or 1:00 Mountain Climbers, 1:00 Lunges or Air Squats.

Barbell GM — If athletes are unable to hinge down while keeping their back flat and engaged then either complete the movement with a single DB held against the chest or with no weight.

Strict Sit-up — No arm throws today! Athletes can either cross arms across their chest or have locked out in front of like they would for an Air Squat.  If unable to Sit-up without kipping, place their feet underneath DB’s.

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets-

(No Measure)

13
Apr

Monday HOME

BayWay CrossFit – HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run or Jumping Jacks

10 Alt. Step-Ups (or Reverse Lunges)

5 DBL DB Deadlifts (or Backpack DL)

5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch)

10 Up-Downs

Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 100m Run

MIN 2 – 15 Box Jumps

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – 15 DBL DB Snatch

MIN 2 – 10 Burpees

(Score is Load)
Options:

*Reps, Loading, Volume*…

We can scale the reps of any movement to allow you to work for :40-:45 each working interval. If you are faster on the Run, but need more time on the Box Jumps, scale back the reps of the BJ. Athletes should be able to complete DBL DB Snatches unbroken each round.

*Movement Adjustments*…

Run — Athletes can sub for a bike if they cannot run today. Keep the calorie count to something that can be completed in 40 seconds.

Box Jumps — We can sub for Step-ups if needed.

DB Snatch — We can sub Slam Balls or a KB Sumo Deadlift High Pull.

Burpees — We can sub Up-Downs.

Workout – HOME

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m Run*

MIN 2 – 15 Tuck Jumps

*Option to do :30 of High Knees or Shuttle Sprints

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – 15 Backpack Snatches

MI 2 – 10 Burpees

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 DB or Backpack Hollow Flutter Kicks

:30 Superman Swimmer Kicks

-Rest 1:00 b/t Sets-

(No Measure)