BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4 Strict PU 2nd RND) Workout – Performance FOR TIME* (Time) 150/125 Cal Bike 120 DB Farmers Lunges (50/35) 40 Muscle-Ups** *Partition reps and movements as needed. **Option for Bar or Ring. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME* (Time) 125/105 Cal Bike 100 DB Farmers Lunges (35/20) 60 Pull-Ups *Partition reps and movements as needed. (Score is Time) KG BB: (15/10) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Foam Roll 10 Alt. Bird Dogs 1:00 Calf Smash on Barbell 10 Alt. Dead Bugs -Rest as...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4 Strict PU 2nd RND) Workout – Performance FOR TIME* (Time) 150/125 Cal Bike 120 DB Farmers Lunges (50/35) 40 Muscle-Ups** *Partition reps and movements as needed. **Option for Bar or Ring. (Score is Time) Workout – Fitness FOR TIME* (Time) 125/105 Cal Bike 100 DB Farmers Lunges (35/20) 60 Pull-Ups *Partition reps and movements as needed. (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Foam Roll 10 Alt. Bird Dogs 1:00 Calf Smash on Barbell 10 Alt. Dead Bugs -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 10 BW Good Mornings* 5 Inch Worm + Push-Up** 10 Slow Deadbugs *Add Barbell in RD2 **8 Hand-Release Push-Ups in RD2 Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift ) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 400m Run 25 Hand Release Push-Ups 25 Deadlifts (185/135) (Score is Time) KG BB: (85/60) Workout – Fitness 2 ROUNDS FOR TIME (Time) 400m Run 20 Push-Ups 20 Deadlifts (135/95) (Score is Time) KG BB: (60/42.5) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Slow Empty BB Jefferson Curls 8/8 Sciatic Nerve Floss 10 Slow Cat Cows 10 Alt. Scorpions -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 5 Inch Worm + Push-Up* *8 Hand-Release Push-Ups in RD2 Strength – All Deadlift (Build to a 1-Rep Deadlift ) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 400m Run 25 Hand Release Push-Ups 25 Deadlifts (185/135) (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 400m Run 20 Push-Ups 20 Deadlifts (135/95) (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Slow Empty BB Jefferson Curls 8/8 Sciatic Nerve Floss 10 Slow Cat Cows 10 Alt. Scorpions -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES* :30 Cal Machine 10 Step-Ups 10 KB Deadlifts 10 Dead Bugs 6 Alt. Groiners *Switch to below movements at 5:00 Step-Overs Russian KB Swings Sit-Ups Cat/Cows Workout – All EMOM x 30 MINUTES (No Measure) MIN 1&2 – Cardio Choice MIN 3 – :45 Russian KB Swings (Athlete Choice) MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice) MIN 5 – :45 Sit-Ups (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)