BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 400m Run 20 Slam Balls 25 Air Squats 30 Step-Ups 35 Double Unders 40 Flutter Kicks (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Run — we can scale the distance by getting as far as possible in 2:00 each round Slam Balls — athletes should be able to complete these unbroken- scale the volume or the load accordingly Air Squats — this might be a high volume for some of the newer/more deconditioned athletes- scale the volume if needed Step-Ups — athletes should be able to complete these unbroken- scale the volume or...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Jog 25ft. Single Arm KB Front Rack Carry (Right) 25ft. Inch Worm w/Frog Jump 25ft. Single Arm KB Front Rack Carry (Left) 200m Jog Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice) MIN 2 – :45 DBL KB Front Rack Hold MIN 3 – :45 Max Up-Downs (Score is Total Number of Up-Downs)Options: *Reps, Loading, Volume*… Athlete Choice Cardio — athletes should be able to move for :50 each round- choose a movement and pace based on that! DBL KB Front Rack Hold — athletes should be able to hold onto the weight for :45 for at least the first 3-4 rounds- scale the load accordingly Up-Downs — athletes should choose a goal number of reps they can sustain throughout this workout...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES 6 Wall Balls 6 Jumping Pull-Ups 6 Sit-Ups *P1 completes 2 rounds, while P2 bikes for max calories (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Wall Balls — athletes should be able to do 10-15 unbroken reps with the weigh they choose- scale the load accordingly Jumping Pull-Ups — athletes should be able to move consistently throughout this workout- scale the volume or complexity of the movement if needed Sit-Ups — athletes should be able to complete these unbroken throughout this workout- scale the volume or the load of the movement if needed *Movement Adjustments*… Wall Balls —...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row Feet on straps (or :30 Backpack Deadlifts) 10 Scap Push-Ups :30 Row Arms & Hips only (or :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft (:15) Butt Kickers :30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls) 20 Alt. Skaters :30 Row *Full Strokes (or :30 Backpack Russian Swings) Workout Metcon (AMRAP – Reps) 3 SETS 2:00 Max Cal Row -Rest :30- 2:00 Max Shuttle Runs, 20m -Rest 1:00- (Score is Total Calories + Meters)Options: *Reps, Loading, Volume*… 2:00 may seem like a very long time while you’re in the middle of their swings or shuttle runs. If you are not able to continuously move for at least :30, we should consider decreasing the load or time frame of moving. *Movement Adjustments*… Row — If needed, athletes can...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts) 10 DB (or Backpack) Strict Press (w/:03 pause overhead) 5 Broad Jumps 5 Bootstrappers Strength Metcon (Weight) EMOM X 6 MINUTES MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press MIN 2 – 5 Side Plank Rotations/Side (Score is Weight) Workout Metcon (Time) “DUMBBELL DT” 5 ROUNDS FOR TIME 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press 12:00 Hard Cap (Score is Time)Options: *Reps, Loading, Volume*… Athletes should scale the DB weight so that they can finish each movement unbroken.  Whatever movement is their limiting factor, that is the weight they should choose for the whole workout. *Movement Adjustments*… Deadlifts — DB front squats can be substituted if cannot deadlift. Hang Cleans — Slam balls,...