BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Hollow Rocks 5 Supermans 5 Up-Downs 5 Jumping Air Squats* 5/5 Single Arm Upright Backpack High Pulls Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 10 Burpee Box Jump Overs MIN 2 – 20 Hollow Rocks MIN 3 – 15 Ring Rows (No Measure)Opitons: *Reps, Loading, Volume*… Moderate to high volume between all movements, with a moderate time frame. If needed, decrease the number of reps so you are able to finish within :45-:50 each minute. *Movement Adjustments*… Burpee Box Jump Overs — you should scale the number to allow for completion in under 50 seconds.  Up-downs and box step overs are okay for athletes who are heavily deconditioned. Hollow Rocks — Scale the number of reps to something athletes can complete unbroken, and in under 40 seconds. Ring Rows —...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Skill Prep Session for Rope Climb (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/10 Cal Bike 30 Double Unders 10 Thrusters (95/65)|(65/45) 2 Rope Climbs* *Legless optional for one or both rope climbs. (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Bike — Athletes should be looking to complete the bike in one minute. Scale back calories as needed. Double Unders — Athletes can work on :30 of double unders. Thrusters — Scale to load you can perform 10 unbroken reps. Rope Climb — Athlete can scale height of their rope climb. *Movement Adjustments*… Bike — We can sub...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman Arch Rocks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row 15 Plate Ground to Overhead 15 Hanging Knee Raises (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Take into consideration the duration of today’s workout. It is a moderate time frame but the reps will add up quickly. To start, the ground to overhead and tuck-ups should be able to be completed unbroken. Towards the end, break it up into two sets if needed, but no more. *Movement Adjustments*… Row — Athletes should scale the volume on the rower to something they can complete in 1 minute or less.  Bike 12/10 calories or run 200m can be substituted for...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front Squats Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Med. Ball Front Squats 15 Tuck-Ups *15:00 Hard Cap (Score is Time)Options: *Reps, Loading, Volume*… Our 400m run today should be a roughly 2:00-2:30 effort. For newer athletes they can scale back to a 200m Run to see how long it takes them…if they are close to 2:00 have them stay there. If they are closer to 1:00 increase their distance to 300m or even 400m if they are feeling good! *Movement Adjustments*… Run — If weather or injury prevents running the athlete can scale to a 1200m Bike, 500m Row, or 500m Ski. Tuck-Ups — Athletes...

BayWay CrossFit – HOME View Public Whiteboard 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...