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) 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips Into… 300m Bike 25’ Walking Samson Lunges 25’ Reverse Walking Samson Lunges 25’ Alt. Side Lunges 25’ Inch Worms Workout of the Week – Performance “THE TORTOISE AND THE HARE (PERFORMANCE)” (Time) FOR TIME 1 Mile Run 30/25 Cal Bike 800m Run 60/50 Cal Bike 400m Run 100/85 Cal Bike (Score is Time) Workout of the Week – Fitness “THE TORTOISE AND THE HARE (FITNESS)” (Time) FOR TIME 1200m Run 20/15 Cal Bike 600m Run 50/40 Cal Bike 400m Run 80/65 Cal Bike (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips Into… 300m Bike 25’ Walking Samson Lunges 25’ Reverse Walking Samson Lunges 25’ Alt. Side Lunges 25’ Inch Worms Workout of the Week – Performance “THE TORTOISE AND THE HARE (PERFORMANCE)” (Time) FOR TIME 1 Mile Run 30/25 Cal Bike 800m Run 60/50 Cal Bike 400m Run 100/85 Cal Bike (Score is Time) Workout of the Week – Fitness “THE TORTOISE AND THE HARE (FITNESS)” (Time) FOR TIME 1200m Run 20/15 Cal Bike 600m Run 50/40 Cal Bike 400m Run 80/65 Cal Bike (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) ON A 20:00 RUNNING CLOCK… Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) ON A 20:00 RUNNING CLOCK… Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...