BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… AMRAP x 6 MINUTES 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Air Squats (*Add WB after 1ST RND) 10 WB Push Press 10 Bird Dogs Strength – All Back Squat (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance 10 ROUNDS FOR TIME (Time) 12 Wall Balls (20/14) 30 Double Unders (Score is Time) KG WB: (9/6) Workout – Fitness 10 ROUNDS FOR TIME (Time) 10 Wall Balls (14/10) 60 Single Unders (Score is Time) KG WB: (6/5) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 –...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… 2 ROUNDS 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Wallball Shots Strength – All Back Squat (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance 10 ROUNDS FOR TIME (Time) 12 Wall Balls (20/14) 30 Double Unders (Score is Time) Workout – Fitness 10 ROUNDS FOR TIME (Time) 10 Wall Balls (14/10) 60 Single Unders (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :25/:25 Foot Smash MIN 2 – :25/:25 Calf Smash MIN 3 – :50 Child’s Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLs 10 RKBS Workout – Performance FOR TIME (Time) 500/400m Row 50 Box Jumps (20) 40 Russian KB Swings (70/53) 1000/800m Row 40 Box Jumps (24/20) 30 Russian KB Swings 1500/1250m Row 30 Box Jumps (30/24) 20 Russian KB Swings (Score is Time) KG KB: (32/24) Workout – Fitness FOR TIME (Time) 400/300m Row 50 Box Jumps (20) 40 KB Swings (53/35) 800/650m Row 40 Box Jumps (24/20) 30 KB Swings 1200/1000m Row 30 Box Jumps (Athlete Choice) 20 KB Swings (Score is Time) KG KB: (24/16) Post-Workout Strength – All 2-3 SETS (No Measure) 10/10 Single Arm KB Bent Over Rows 10/10 Single Leg KB RDLs 12/12 Poliquin Step-Up -Rest As...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLs 10 RKBS Workout – Performance FOR TIME (Time) 500/400m Row 50 Box Jumps (20) 40 Russian KB Swings (70/53) 1000/800m Row 40 Box Jumps (24/20) 30 Russian KB Swings 1500/1250m Row 30 Box Jumps (30/24) 20 Russian KB Swings (Score is Time) Workout – Fitness FOR TIME (Time) 400/300m Row 50 Box Jumps (20) 40 KB Swings (53/35) 800/650m Row 40 Box Jumps (24/20) 30 KB Swings 1200/1000m Row 30 Box Jumps (Athlete Choice) 20 KB Swings (Score is Time) Post-Workout Strength – All 2-3 SETS (No Measure) 10/10 Single Arm KB Bent Over Rows 10/10 Single Leg KB RDLs 12/12 Poliquin Step-Up -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3:00 Cardio Choice Into… 2 ROUNDS 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Pike Scap Push-Ups 10/10 Groiner Twists Into… 2 ROUNDS 5 Ring Rows 5 Kip Swings 5 Push-Up to Pike 5 Air Squats + 5 Narrow Air Squats Classic Workout – All Choose either Mary or Cindy! Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Classic Workout – All Choose either Mary or Cindy! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip Rotations 10 Cat/Cows -Rest as Needed b/t Sets- (No Measure)