BayWay CrossFit – CrossFit View Public Whiteboard 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.

BayWay CrossFit – HOME View Public Whiteboard 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...

BayWay CrossFit – CrossFit View Public Whiteboard 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...

BayWay CrossFit – HOME View Public Whiteboard 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...

BayWay CrossFit – CrossFit View Public Whiteboard 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...