BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2:00 Bike (Build in Pace) 2 ROUNDS 8 Pushups 8 Air Squats 10 Toe Touches 10 Swing Between Legs Into… 2 ROUNDS 6/4 Cal Bike (Hard) 5 Burpee 4 HSPU/DB Press Skill – All 4 SETS (No Measure) :20-:30 Wall HS Hold 16-20 Pike or Wall Facing Shoulder Taps :30 Wall Hollow Body Hold -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 25/20 Cal Bike 12 Burpees Max Handstand Push-Ups w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Handstand Push-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Bike 10 Burpees Max DB Shoulder Press (35/20) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Shoulder Press) Optional Cool Down – All FOR QUALITY (No Measure) 8:00 of Yoga Flow…...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2:00 Bike (Build in Pace) 2 ROUNDS 8 Pushups 8 Air Squats 10 Toe Touches 10 Swing Between Legs Into… 2 ROUNDS 6/4 Cal Bike (Hard) 5 Burpee 4 HSPU/DB Press Skill – All 4 SETS (No Measure) :20-:30 Wall HS Hold 16-20 Pike or Wall Facing Shoulder Taps :30 Wall Hollow Body Hold -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 25/20 Cal Bike 12 Burpees Max Handstand Push-Ups w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Handstand Push-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Bike 10 Burpees Max DB Shoulder Press (35/20) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Shoulder Press) Optional Cool Down – All FOR QUALITY (No Measure) 8:00 of Yoga Flow…...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2:00 Bike (Build in Pace) 2 ROUNDS 8 Pushups 8 Air Squats 10 Toe Touches 10 Swing Between Legs Into… 2 ROUNDS 6/4 Cal Bike (Hard) 5 Burpee 4 HSPU/DB Press Skill – All 4 SETS (No Measure) :20-:30 Wall HS Hold 16-20 Pike or Wall Facing Shoulder Taps :30 Wall Hollow Body Hold -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 25/20 Cal Bike 12 Burpees Max Handstand Push-Ups w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Handstand Push-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Bike 10 Burpees Max DB Shoulder Press (35/20) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Shoulder Press) Optional Cool Down – All FOR QUALITY (No Measure) 8:00 of Yoga Flow…...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike (Easy Pace) MIN 2 – Yoga Push-Ups MIN 3 – Kang Squat MIN 4 – Dead Hang Into… AMRAP x 6 MINUTES* 10/8 Cal Bike 6 Up-Down 6 Push-Ups :20 Hollow Hold *At 3:00, switch to 6 Burpees, 6 Pike Push-Ups, and 12 Hollow Rocks. Skill – All 4 SETS (No Measure) :20-:30 Wall HS Hold 16-20 Pike or Wall Facing Shoulder Taps :30 Wall Hollow Body Hold -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 25/20 Cal Bike 12 Burpees Max Handstand Push-Ups w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Handstand Push-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Bike 10 Burpees Max DB Shoulder...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2:00 Bike (Build in Pace) 2 ROUNDS 8 Pushups 8 Air Squats 10 Toe Touches 10 Swing Between Legs Into… 2 ROUNDS 6/4 Cal Bike (Hard) 5 Burpee 4 HSPU/DB Press Skill – All 4 SETS (No Measure) :20-:30 Wall HS Hold 16-20 Pike or Wall Facing Shoulder Taps :30 Wall Hollow Body Hold -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 25/20 Cal Bike 12 Burpees Max Handstand Push-Ups w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Handstand Push-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Bike 10 Burpees Max DB Shoulder Press (35/20) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Shoulder Press) Optional Cool Down – All FOR QUALITY (No Measure) 8:00 of Yoga Flow…...