BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 Rounds: 15 Toe Touch Jumping Jacks 8 Alternating Samson Lunges 15 Hollow Rocks 8 Up-Downs 2 Rounds: 5 Burpee 10 Tuck-Ups 12 Scap Pull-Ups Round 1 : 10 Body Weight Lunges Round 2 : 10 Front Rack Lunges Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes to Something *Complete 8 Burpees after each Full Round. (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 2-3 SETS 100 Alt. Box Step-Ups (24/20)* 5:00 EZ Cardio Week 5 of 5 — “Chad” Extra Credit *Weight Vest Optional (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 Rounds: 15 Toe Touch Jumping Jacks 8 Alternating Samson Lunges 15 Hollow Rocks 8 Up-Downs 2 Rounds: 5 Burpee 10 Tuck-Ups 12 Scap Pull-Ups Round 1 : 10 Body Weight Lunges Round 2 : 10 Front Rack Lunges Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes to Something *Complete 8 Burpees after each Full Round. (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 2-3 SETS 100 Alt. Box Step-Ups (24/20)* 5:00 EZ Cardio Week 5 of 5 — “Chad” Extra Credit *Weight Vest Optional (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 Rounds: 15 Toe Touch Jumping Jacks 8 Alternating Samson Lunges 15 Hollow Rocks 8 Up-Downs 2 Rounds: 5 Burpee 10 Tuck-Ups 12 Scap Pull-Ups Round 1 : 10 Body Weight Lunges Round 2 : 10 Front Rack Lunges Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes to Something *Complete 8 Burpees after each Full Round. (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 2-3 SETS 100 Alt. Box Step-Ups (24/20)* 5:00 EZ Cardio Week 5 of 5 — “Chad” Extra Credit *Weight Vest Optional (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All Back Squat (3×5*) *Keep weight Light across all Sets. This is a Strength-Cycle Reset Week. (Score is Weight) Week 5 of 6 Strength | 5-3-1 Cycle Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG BB: (20/15) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 5 Push up to Pike 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings* 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All Back Squat (3×5*) *Keep weight Light across all Sets. This is a Strength-Cycle Reset Week. (Score is Weight) Week 5 of 6 Strength | 5-3-1 Cycle Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG BB: (20/15) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest...