BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 Front Raises (LIGHT) 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) into… 2 ROUNDS 10 Jumping Jack Crossbody Toe Touches 10 Lateral Raises (LIGHT) 10 SDB Pull Overs 10/10 Leg Swings (side to side) Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – :50 Foam Roll MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups MIN 3 – :50 Cal Bike* *Start EZ Pace and build to workout pace. (No Measure) Workout – All 3 SETS FOR QUALITY (No Measure) 2:00 Cardio Choice 10 Strict Pull-Ups or Ring Rows 5 DB Front Raise + Lateral Raise* 2:00 Cardio Choice 10 DB Pull-Overs (Athlete Choice)** 1:00 Plank *1 Rep = 1 DB Front Raise + 1 DB Lateral Raise. **Complete on the floor....

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 15 Box Jumps (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 15 Box Jumps (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) 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) 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 15 Box Jumps (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 15 Box Jumps (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) 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) 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 15 Box Jumps (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 15 Box Jumps (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) 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) 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 15 Box Jumps (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 15 Box Jumps (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. V-Ups MMIN 2 – :45 Plank Hold (No Measure)