BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps) 120/100 Cal Row 100 Box Jumps (Athlete Choice) 80 Toes to Bar 60 Pull-Ups or Ring Rows *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) ODD # CLASS OPTION AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Box Jumps 30 Toes to Bar 20 Pull-Ups Ring Rows (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 BB Calf Smash 10/10 SLOW Rower Hamstring...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps) 120/100 Cal Row 100 Box Jumps (Athlete Choice) 80 Toes to Bar 60 Pull-Ups or Ring Rows *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Solo Workout Option – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Box Jumps 30 Toes to Bar 20 Pull-Ups Ring Rows (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 BB Calf Smash 10/10 SLOW Rower...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB Overhead Alt. Lunges (50/35)* 4 Alt. DB Devils Press *Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. **Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) Workout – Fitness 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB Overhead Alt. Lunges (50/35)* 4 Alt. DB Devils Press *Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. **Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) Workout – Fitness 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB Overhead Alt. Lunges (50/35)* 4 Alt. DB Devils Press *Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. **Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) Workout – Fitness 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB...