WOD

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM UP

Complete in Order…

500m Row (2:00 Bike/Run/Jump Rope)

25 Up-Downs

25 DB Push Press (Light)

50 Mountain Climbers

25 Step-ups

25 KB Swings (Light)

500m Row (2:00 Bike/Run/Jump Rope)

Workout

“G.I. JANE” (Time)

FOR TIME

100 Burpee Pull-ups

(Score is Time)
Options:

*Reps, Loading, Volume*…

Burpee Pull-Ups — we can scale the volume down to complete in sets of 10-20 at a time.

*Movement Adjustments*…

Burpee Pull-ups — If athletes cannot push off the ground modify Burpees to Up-Downs. If athletes cannot perform a Pull-up you can Jumping Pull-ups instead.

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Warm-up

Warm-up (No Measure)

2 ROUNDS (:20 ON / :10 OFF)

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200m Partner Med. Ball Run

100 Wall Balls

80 Cal Bike

60 Burpees

200m Partner Med. Ball Run

*20:00 HARD CAP

*P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners.

(Score is Time)
Options:

*Reps, Loading, Volume*…

Run — Athletes should be able to run with the MedBall, in under 1:30- scale the distance or load on the MedBall.

Wall Balls — Athletes should be able to complete sets of 10-15 reps at a time- scale accordingly.

Bike — Athletes should be able to maintain a sprint pace on the Bike, spending no more than 1:00 at a time.

Burpees — Athletes should be able to complete quick and consistent sets.

*Movement Adjustments*…

Run — Have one partner bike or row in place of running, while the other partner does a medicine ball hold; and then switches half way through.

Wall Balls — If one athlete cannot perform a specific piece of the Wall Ball, alter as needed but have the other partner perform the full range of motion.

Bike — If one team member cannot bike, they can perform Box Jumps when it is their time to work.

Burpees — Scale down the range of motion (place hands on a bench or box instead of the ground) or Up-Downs.scale teams up by doing “over the partner” Burpees – one partner is in the bottom of a Push-up position, while the other partner does a Burpee and jumps over their partner, then alternates.

Workout – HOME

Metcon (Time)

2 ROUNDS FOR TIME

200m Backpack Run

50 Backpack Thrusters

40 Jumping Air Squats

30 Burpees

200m Backpack Run

(Score is Time)

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Warm-up

Warm-up (No Measure)

1 ROUND

200m Wall Ball (or Backpack) Run

20 Wall Ball or DB Thrusters

20 Plank Wall Ball Rolls (hand to hand)

20 Burpees

*Review the double under today with a quick warm-up following the general warm-up.

30 Singles

20 Fast Singles

20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Double Unders or Double Under Attempts

Partner Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND…

30 Double Unders

10 Deadlifts (155/105)|(135/95)

5 Hang Power Cleans

P2 — PERFORM…

Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Double Unders — Today athletes sub for 60 singles to allow them to keep moving and not let their partner get caught up on the hold for too long.

Deadlift — Scale load to allow for 10 unbroken deadlifts.

Hang Power Clean — Scale load to allow for all 5 reps to be performed unbroken.

*Movement Adjustments*…

Double Unders — we can sub 1:00 Mountain Climbers if an you cannot jump today.

Deadlift — If the athlete cannot deadlift today sub for barbell hip thrusts.

HPC — If the athlete cannot perform hang power clean, see if the dumbbells to perform the movement. sub for box jumps.

Finisher

Metcon (No Measure)

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

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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)

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.

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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)

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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)

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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)

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)

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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)

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BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Workout

“G.I. JANE” (Time)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Partner Workout

Metcon (Time)

Workout – HOME

Metcon (Time)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

Finisher

Metcon (No Measure)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

Optional Finisher

Metcon (No Measure)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Front Squat (3RM)

Push Press (3RM)

Workout

Metcon (AMRAP – Rounds and Reps)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Workout

Metcon (4 Rounds for time)

Workout – HOME

Metcon (4 Rounds for time)

Optional Finisher

Metcon (AMRAP – Reps)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Workout

Metcon (Time)

Finisher

Metcon (No Measure)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Workout

Fight Gone Bad (3 Rounds for reps)

Finisher

Metcon (No Measure)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Extended Warm-up

Warm-up (No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)