WOD

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Death Row (AMRAP – Rounds)

EMOM x 20

O – 20 Cal Row

E – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

BayWay CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

25 Hang Muscle Snatch

75 Double Under

RX: 45/35

RX+: 75/55

Finisher

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

BayWay CrossFit – CrossFit

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Weightlifting

Back Squat (5 x 1 – ACROSS)

1-1-1-1-1

Back Squat*

*Build to a heavy single and do for 5 reps

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

15 Front Squat

RX: 95/65

RX+: 135/95

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

BayWay CrossFit – CrossFit

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Metcon

Metcon (3 Rounds for reps)

DEATH BY (7:00 Cap)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Kipping Pull-Ups (C2B RX+)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

400m Walking Lunge

(Score is Time)

BayWay CrossFit – CrossFit

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Weightlifting

Shoulder Press (1-1-1-1-1)

1-1-1-1-1

Strict Press*

(Score is Weight)

Metcon

Metcon (Time)

FOR TIME

40-30-20

Cal Bike

12-12-12

DB Strict Press

30-30-30

Sit-Ups

RX: 35/20

RX+: 50/35

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:

P1: Row *

P2: 5 Inch Worms + Push Up

5 Bootstraps

20 Single Unders

*P1 Rows until P2 completes their work, then they switch

2 Rounds:

P1: Row*

P2: 10 BB Goodmornings

10 Scap Pull-Ups

20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then they switch

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

60 Cal Row

60 Pull-Ups

40 Deadlift (275/185)|(185/125)

200 Double Unders

60 Cal Row

200 Double Unders

40 Deadlift

60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.

(Score is Time)

BayWay CrossFit – CrossFit

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Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)

BayWay CrossFit – CrossFit

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Weightlifting

Shoulder Press (3-3-3-3-3)

3-3-3-3-3

Strict Press

(Score is Weight)

Metcon

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press

25 Box Jump 24/20

-Rest 1:00-

1 ROUND

30 Push Press

50 Box Jumps 24/20

RX: 75/55

RX+: 115/75

BayWay CrossFit – CrossFit

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Extended Warm-up

Warm-up (No Measure)

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

Metcon

Metcon (Time)

4 rounds

20 Slam Ball 40/20

20 DB Suitcase Lunge

25/20 Cal Bike

-Rest 2:00 b/t Sets-

RX: 35/20

RX+: 50/35

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

BayWay CrossFit – CrossFit

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Metcon

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9 or 15 Toes to Bar

MIN 3 – 9 or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)