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) AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completion Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 1000 Box Step-Ups (20)** *P1 works while P2 rests or completes an EZ...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio 20 Mountain Climbers 15 Toes Touch Jumping Jacks 10 Scap Pull-Ups Into… 2 ROUNDS 10 Sit-Ups 8 Ring Rows 6 Up-Downs 4 DBL KB Deadlift* *2nd Round perform 4 DBL KB Swings Workout – All 3-4 SETS FOR QUALITY (No Measure) 3:00 Cardio Choice 30 Sit-Ups 20 Up-Downs 10 Strict Pull-Ups 20 Ring Rows 1:00 DBL KB Front Rack Hold (Athlete Choice) -Rest 1:00 b/t Sets- (No Measure) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 Up-Dog to Down Dog w/ Heel Pedal 10/10 Adductor Rocks :30 Frog Pose :30 Butterfly Stretch 1:00 Olympic Wall Stretch -Rest As Needed b/t Sets- (No Measure)