BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 PREP ROUND* 10-12 Supinated Band Pull Aparts 10-12 Banded Upright Rows 10-12 Overhead Band Pull-Aparts 6/6 Crossbody Band Pull-Aparts 10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP x 6 MINUTES 40 Single Unders* 10/8 Cal Row 8 Ring Rows 6 Scap Pull-Ups *At 3:00 option to switch to 25 Double Unders. Skill – All Metcon (No Measure) 1.) EMOM x 5 MINUTES* 2 Bottom to Half Strict Pull-Up + 2 Top to Half Strict Pull-Up + 1 Strict Pull-Up *Band Optional. -Short Rest b/t P1 & P2- 2.) EMOM x 5 MINUTES 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME (Time) 125 Double Unders Into… 10-20-30-20-10 Cal Row* Chest to Bars Into… 125 Double Unders *Alt. Cals: 8-15-25-15-8 (Score is Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 25 Burpee Over Bar 5 Hang Squat Snatches (135/95) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over Bar 3 Hang Squat Snatches 10 Burpee Over Bar 2 Hang Squat Snatches 5 Burpee Over Bar 1 Hang Squat Snatches (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 25 Burpees 7 Hang Power Snatches...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 25 Burpee Over Bar 5 Hang Squat Snatches (135/95) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over Bar 3 Hang Squat Snatches 10 Burpee Over Bar 2 Hang Squat Snatches 5 Burpee Over Bar 1 Hang Squat Snatches (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 25 Burpees 7 Hang Power Snatches...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 PREP ROUND* 10-12 Supinated Band Pull Aparts 10-12 Banded Upright Rows 10-12 Overhead Band Pull-Aparts 6/6 Crossbody Band Pull-Aparts 10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP x 6 MINUTES 40 Single Unders* 10/8 Cal Row 8 Ring Rows 6 Scap Pull-Ups *At 3:00 option to switch to 25 Double Unders. Skill – All Metcon (No Measure) 1.) EMOM x 5 MINUTES* 2 Bottom to Half Strict Pull-Up + 2 Top to Half Strict Pull-Up + 1 Strict Pull-Up *Band Optional. -Short Rest b/t P1 & P2- 2.) EMOM x 5 MINUTES 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME (Time) 125 Double Unders Into… 10-20-30-20-10 Cal Row* Chest to Bars Into… 125 Double Unders *Alt. Cals: 8-15-25-15-8 (Score is Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold Alt. Lunges *Holding plate at chest. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 400m Run 60 Ring Rows** 80 Plate Weighted Sit-Ups (Athlete Choice) 100 Plate Gun Hold Alt. Lunges *P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed. **Option for Strict Pull-Ups. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 5 SETS (AMRAP – Reps) 400m Run 20 Ring Rows 30 Plate Weighted Sit-Ups (Athlete Choice) Max...