BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Box Step-Overs (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) KG DB: (22.5/15) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 20 Box Step-Overs (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) KG DB: (15/10) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. V-Ups MMIN 2 – :45 Plank Hold (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang Muscle Clean + 3 Muscle Clean 20 Double Unders 10 Small Kips 3 Power Clean + 3 Front Squats Weightlifting Deadlift (1×1) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES* 1 Muscle-Up** 2 Power Clean (205/145) 20 Double Unders -Rest 1:00 b/t Sets- *Pick up where you left off. **Option for Ring or Bar. (Score is Total Rounds + Reps) KG...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang Muscle Clean + 3 Muscle Clean 20 Double Unders 10 Small Kips 3 Power Clean + 3 Front Squats Weightlifting Deadlift (1×1) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES* 1 Muscle-Up** 2 Power Clean (205/145) 20 Double Unders -Rest 1:00 b/t Sets- *Pick up where you left off. **Option for Ring or Bar. (Score is Total Rounds + Reps) KG...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang Muscle Clean + 3 Muscle Clean 20 Double Unders 10 Small Kips 3 Power Clean + 3 Front Squats Weightlifting Deadlift (1×1) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES* 1 Muscle-Up** 2 Power Clean (205/145) 20 Double Unders -Rest 1:00 b/t Sets- *Pick up where you left off. **Option for Ring or Bar. (Score is Total Rounds + Reps) KG...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang Muscle Clean + 3 Muscle Clean 20 Double Unders 10 Small Kips 3 Power Clean + 3 Front Squats Weightlifting Deadlift (1×1) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES* 1 Muscle-Up** 2 Power Clean (205/145) 20 Double Unders -Rest 1:00 b/t Sets- *Pick up where you left off. **Option for Ring or Bar. (Score is Total Rounds + Reps) KG...