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...

BayWay CrossFit – CrossFit View Public Whiteboard 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...

BayWay CrossFit – HOME View Public Whiteboard 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...

BayWay CrossFit – CrossFit View Public Whiteboard 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 restOptions: *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...

BayWay CrossFit – HOME View Public Whiteboard 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....