WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio*

10 Alt. Samson Lunges

1:00 DB or Backpack Overhead Hold

10 Hollow Rocks + 10 Superman Rocks

1:00 Wall Sit

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 15 MINUTES

10/8 Cal Row

10 DB Push Press

10 Alt. Step-ups

*Partner 1 works, while Partner 2 Rests

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

In the workout the Cal Row should take :30 or less, so for your new athletes give them that time frame as a guide for how long they should be on the rower before moving on. If they get to the Cals awesome! If not, they now have a goal to shoot for next round. Let’s also be aware of the box height for the Step-ups…if an athlete is not able to finish their 10 reps in :30 we can scale the height down, have them Step-up to a small stack of plates, or have them complete Lunges.

*Movement Adjustments*…

Row — Athletes can also Ski 8/6 Cals, Bike 8/6 Cals, or Run 100m.

DB Push Press — If an athlete is unable to press overhead, sub in Push-ups or DB Floor Press. If unable to pull they can complete Ring Rows or Slam Balls.

Step-Ups — Athletes can scale up by performing Box Jumps or modify to Russian KBS to maintain a similar posterior chain hinging movement.

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls

10 Backpack Push Press

10 Alt. Step-Ups or Lunges w/Backpack*

*Hold the Backpack in any way

(Score is Rounds + Reps)

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Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run (Athlete’s choice)

Then …

2 ROUNDS

6/6 Suitcase Deadlifts or 12 Backpack Deadlifts

6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows

12 Alt. Plank DB/Backpack Taps

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MINUTE 1 – 12/10 Cal Bike

MINUTE 2 – 10 DB Renegade Row

MINUTE 3 – 10 Burpees over DB

(Score is Load)
Options:

*Reps, Loading, Volume*…

With all of our movements today athletes should be finishing in :45-:50. For some this will be doable and with others this might be a pretty big challenge. If you have some athletes you know will struggle to meet this criteria, have them work for :40 on the first round to establish a baseline. Then from there have them try to work for :40-:50 and maintain reps!

*Movement Adjustments*…

Bike — If an athlete is unable to bike, substitute in Alternating Lunges for :50. Another option is to perform Shuttle Runs inside, for :50.

Renegade Rows — If an athlete is unable to perform the DB Renegade Rows in a Plank position, they can either go on their knees or perform Alt. DB Bent Over Rows.

Burpees — Athletes can step over the Dumbbell or eliminate the dumbbell all together.

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Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges

MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows

MIN 3 – 10 Burpees over Backpack

(Score is Load)

Optional Finisher

Metcon (No Measure)

3 ROUNDS

20 Alt. V-Ups

1:00 Plank

(No Measure)

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 High Knees

:30 Butt Kickers

10 Glute Bridge-Ups (:03 pause at top)

10 KB/Backpack Sumo Deadlifts*

10 Upright KB/Backpack High Pulls

Workout

Metcon (Time)

5 ROUNDS FOR TIME*

10 KB Sumo Deadlift High Pulls

15 Russian Kettlebell Swings

20 Sit-Ups

200m Run

*18:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

All movements in today’s workout should be completed unbroken for all 5 rounds. This means we should look to scale our more deconditioned or newer athletes to lighter loads to ensure this happens. If very deconditioned you can scale the number back to 5 SDHP and 10 Russian KBS.

*Movement Adjustments*…

KB Sumo Deadlift High Pulls — We can sub KB Sumo DL, or KB Upright Row.

Russian Kettlebell Swings — Modify the athlete to Box Jumps or Step-ups to maintain a similar movement pattern through the posterior chain. Slam Balls can also be used as a substitute!

Sit-Ups — Sub 40 Mountain Climbers (R + L = 1 rep), a :45 Plank Hold, or 15 Up-Downs.

Run — If unable to run the athlete can complete a 250m Ski, 250m Row, or 600m Bike.

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Metcon (Time)

5 ROUNDS FOR TIME

10 Backpack Upright High Pulls

15 Russian Backpack Swings

20 Sit-Ups

200m Run or 1:00 Cardio*

(Score is Time)

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Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

100m Run*

5 Push-Up to Pike (Down Dog)

15 Hollow Rocks

20 Alt. Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat!

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Burpee — We can scale the volume to allow athletes to move consistently throughout all 6 min each AMRAP.

Push-Up — We can scale the load of the Push-Up or the volume to allow athletes to move consistently throughout each AMRAP.

Air Squat — We can scale the volume so athletes can complete in :20-:30.

*Movement Adjustments*…

Burpee — Sub an Up-Down, or a Tuck Jump for athletes that cannot press.

Push-up — We can sub a DB Floor Press, or a Ring Row/DB Bent Over Row if an athlete cannot press.

Air Squat — Modify athletes Lunges or DB Deadlift if unable to Squat.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2 SETS

20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions

20 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

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Warm-up

Warm-up (No Measure)

Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 Tempo Push-Ups (3111)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional
Options:

*Reps, Loading, Volume*…

Workout — Newer athletes should scale down their run distances to 200m Runs. you can also alternate between a 200m or 400m Runs and a 2:00 effort on the Rower or Bike if you are still getting your cardio up! Consider scaling the overall volume or Sit-ups for newer athletes to 75% or 50% of the reps. For athletes scaling up to GHD Sit-Ups, this is a high volume and should carry the same considerations.

*Movement Adjustments*…

Double Unders – We can double the number for Single Unders or put a time domain on Double Under attempts for athletes on the verge of or just beginning to master DU,(1:00 / :50 / :40 / :30 / :20). Adjust these further to plate hops on either a 2″ or 4″ surface, commonly a 25# or 45# plate respectively.

Sit-Ups – Tuck-Ups or V-Ups can be used to replace Sit-Ups. Another option is a Reverse Crunch.

Run – Modify those unable to run to a 500/400m Row or 1200m Bike

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Clam Shells

5/5 KB (or DB) Arnold Press*

10 Alt. Cossack Squats

*Can sub Backpack Strict Press

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Moderate Row

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Box Jump-Overs

Slam Balls

Cal Row

(Score is Rounds + Reps)
**SCALING**

*Reps, Loading, Volume*…

Turkish Get-Up – we can scale to no load if needed to allow athletes to move through the full ROM.

Box Jump Overs – we can scale the height on the box to allow athletes to move automatically through these.

Slam Balls – we can scale the load to allow athletes to complete the round of 14 unbroken.

Row – we can scale the volume of calories so athletes aren’t spending more than 1:00 on the Rower.

*Movement Adjustments*…

Turkish Get Up – We can use a DB or KB to perform these- if needed, we can take out the portion of the movement that causes pain.

Box Jump Overs – we can sub Reverse Lunges if athletes cannot perform Box Jumps or Step-Ups.

Slam Balls – we can sub Plate Ground to Overhead if equipment is a constraint. If an athlete is unable to go overhead, we can sub Heavy Russian KB Swings.

Row – we can sub cal bike (same calories). If equipment is limited, we can also sub a 100m Run.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Tuck Jumps

Backpack Ground to Overhead

Burpees

(Score is Rounds + Reps)

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

Run/Bike/Row

into…

2 ROUNDS

:30 Side Plank (R)

:30 Side Plank (L)

10 Up-Down + 2 Push-Up*

10 Alt. Deadbugs

*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 6/6 Single Arm KB Suitcase Deadlift

MIN 3 – Ring FLR or Plank

(No Measure)
Options:

*Reps, Loading, Volume*…

Row — Athletes should complete the calories in :45 or less- scale accordingly.

Suitcase Deadlift — All 6 reps for each side should be unbroken, scale the weight accordingly. Another option is to create one stack of plates and place the kettlebell on the plates to perform the suitcase deadlifts, if you have limited hamstring flexibility.

Plank — Athletes can accumulate as much time in a Plank as they can in a :50 interval.

*Movement Adjustments*…

Row — If an athlete is unable to row, let’s bike or ski erg.

Suitcase Deadlift — If the asymmetrical lift is too challenging for an athlete, you can perform 12 Single KB Sumo Deadlifts.

Plank — Athletes can go on their knees if they need to or hold a front leaning rest on the low rings to spice it up!

Workout – HOME

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – Max Up-Downs

MIN 2 – 10/10 Single Arm Backpack Suitcase Deadlift

MIN 3 – Max Plank Hold

(No Measure)

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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)

BayWay CrossFit – CrossFit

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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)

Workout

Metcon (AMRAP – Rounds and Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Workout

Metcon (Weight)

Workout – HOME

Metcon (Weight)

Optional Finisher

Metcon (No Measure)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Workout

Metcon (Time)

Workout – HOME

Metcon (Time)

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)

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Warm-up

Warm-up (No Measure)

Extended Warm-up

Warm-up (No Measure)

Workout

“RANNIE” (Time)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Extended Warm-up

Metcon (No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

Workout

Metcon (No Measure)

Workout – HOME

Metcon (No Measure)

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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)