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) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of DB Hang Power Clean* *Athlete can sub a backpack in place of DB for Hang Power Cleans (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 60 Double Unders 15/12 Cal Row 15 DB Hang Power Cleans 15 Sit-Ups (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Bulgarian Split Squat — Athletes should be able to complete each side unbroken- scale to no load if needed! DB Hang Power Clean — Athletes should be able to complete these unbroken in the Workout- scale the load accordingly. Double Unders —...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Mountain Climbers :30 Ring Rows or DB Bent Over Rows :30 HS Hold or Wall Walk :30 Jumping Air Squats 2 ROUNDS 8-10 Snatch Grip Deadlifts (or DB DL) 6-8 High Pulls 6-8 High Muscle Snatches 6-8 Hang Power Snatch Strength Power Snatch (1×3) ON A 15:00 RUNNING CLOCK… Build to Set of 3 Touch-N-Go Power Snatch (Score is Load) Workout “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap-Options: *Reps, Loading, Volume*… Power Snatch — Athletes should be able to perform each set of Snatches in 2-3 sets- scale the load accordingly. Bar Muscle Ups — for athletes not proficient in cycling higher reps of BMU, scale the volume down to something manageable for the athlete. *Movement Adjustments*… Power Snatch — newer athletes go to a Hang Power Snatch...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run or Jumping Jacks 10 Alt. Step-Ups (or Reverse Lunges) 5 DBL DB Deadlifts (or Backpack DL) 5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch) 10 Up-Downs Workout Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 100m Run MIN 2 – 15 Box Jumps -Rest 2:00- EMOM x 8 MINUTES MIN 1 – 15 DBL DB Snatch MIN 2 – 10 Burpees (Score is Load)Options: *Reps, Loading, Volume*… We can scale the reps of any movement to allow you to work for :40-:45 each working interval. If you are faster on the Run, but need more time on the Box Jumps, scale back the reps of the BJ. Athletes should be able to complete DBL DB Snatches unbroken each round. *Movement Adjustments*… Run — Athletes can sub for a bike if they...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1- :40 Shuttle Run Min 2- :40 Russian KB (or DB) Swing Min 3- :20 Russian Twist + :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 400m Run 25/20 Cal Bike 20 Barbell Good Morning* 15 Strict Sit-up *GHD Hip Extension can also be performed (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… 400m Run — We want to ensure you are finishing each run in no more than 2:45, so shorten the distance for deconditioned athletes. Cal Bike — Everyone should be finishing this in less than 2:00, so if unsure about finishing get as far as you can. Barbell GM — Athletes should be able to complete these unbroken- scale the load accordingly. Strict Sit-Up — Athletes should be able to complete these unbroken- scale the...