BayWay CrossFit – HOME View Public Whiteboard 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...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row, Bike or Run Into … 3 ROUNDS 10 Toe Touch + Air Squat 10 Strict Burpees* 5/5 Moose Antlers Extended Warm-up Metcon (No Measure) EMOM x 5 MINUTES 3 Double DB Deadlift + 3 Double DB Snatch (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 — 8 DBL DB Snatch + Max Double Unders MIN 2 — 8 DBL DB Snatch + Max Up-Downs (Score is Total Double-Unders + Up-Downs)Options: *Reps, Loading, Volume*… DB Snatch — Athletes should be able to complete all reps unbroken- scale the load accordingly. Double Unders & Up-Downs — Athletes should be able to move consistently- scale the working time if needed for your new or deconditioned folks. *Movement Adjustments*… DB Snatch — We can sub Plate, Wall Ball, or Single DB Ground to Overhead. If an...

BayWay CrossFit – HOME View Public Whiteboard 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...

BayWay CrossFit – CrossFit View Public Whiteboard 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 OptionalOptions: *Reps, Loading, Volume*… Workout — Newer athletes should scale down...

BayWay CrossFit – HOME View Public Whiteboard 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...