BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 1 ROUND 10/10 Leg Swings 10 Box Jump Overs 10 BB RDL 10 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Step overs* 10 Good Mornings 10 Jumping Air Squat 10 Scap Circles *Box Jumps in 2nd Round Then Into… 1 ROUND 10 Box Jump Overs 10 BB RDL 10 Hollow Rocks Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) KG BB: (125/85) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) KG BB: (85/60) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...