BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 10 PVC Pipe pass-throughs 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 2 ROUNDS 10 Snatch Deadlifts 5 Muscle Snatch 8 Ring Rows *RD1 w/ PVC, RD2 w/ BB Skill – All EMOM x 10 MINUTES (No Measure) MIN 1 – 2 Power Snatch* MIN 2 – Reps of Gymnastics** *Start Moderate and build slightly past workout weight. **Gymnastics Options… 3-5 SLOW Ring Rows 3-5 Strict Pull-Ups 1-3 Burpee Up-Down Pull-Ups 1-3 Ring Muscle-Ups (No Measure) Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Power Snatch (185/135) 2 Ring Muscle-Up (Score is Time) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Power Snatches (135/95) 2 Burpee Pull-Up (Score is Time) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 Cat/Cows 10 Alt. Scorpions :30 Down Dog :30...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 10 PVC Pipe pass-throughs 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 2 ROUNDS 10 Snatch Deadlifts 5 Muscle Snatch 8 Ring Rows *RD1 w/ PVC, RD2 w/ BB Skill – All EMOM x 10 MINUTES (No Measure) MIN 1 – 2 Power Snatch* MIN 2 – Reps of Gymnastics** *Start Moderate and build slightly past workout weight. **Gymnastics Options… 3-5 SLOW Ring Rows 3-5 Strict Pull-Ups 1-3 Burpee Up-Down Pull-Ups 1-3 Ring Muscle-Ups (No Measure) Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Power Snatch (185/135) 2 Ring Muscle-Up (Score is Time) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Power Snatches (135/95) 2 Burpee Pull-Up (Score is Time) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 Cat/Cows 10 Alt. Scorpions :30 Down Dog :30...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) Bike Tabata (:20 ON / :10 OFF) x 8 SETS -Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS 10 Box Step Overs 10 Up-Downs 10 DB Bent Over See-Saw Rows* 10 Alt. DB/KB Suitcase DL *Switch to DB Slides in round 2 Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 40 Box Step-Overs (Athlete Choice) 30 Up-Downs 20 No Push-Up DB Renegade Rows (Athlete Choice) 100m DB/KB Suitcase Carry (Athlete Choice) (Score is Rounds + Reps) Partner Finisher – All AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 100 Russian Twists *P1 completes the Russian Twists while P2 holds a Plank. Once reps are completed athletes switch. (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow Punches 8 Toes to Bar/Toes to Something Strength – All ON A 10:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Power Clean + 2 Hang Cleans* *Option for Squat or Power. (Score is Weight) Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Bar Max Power Cleans (165/115) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Power Cleans) KG BB: (75/52.5) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Something Max Power Cleans (115/75) w/ Time...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow Punches 8 Toes to Bar/Toes to Something Strength – All ON A 10:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Power Clean + 2 Hang Cleans* *Option for Squat or Power. (Score is Weight) Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Bar Max Power Cleans (165/115) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Power Cleans) KG BB: (75/52.5) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Something Max Power Cleans (115/75) w/ Time...