BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 Scap Pull Ups 8 Kipping Knee Raises *Optional 8 Thread the Needle 8 Scorpion Twist Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (115/75) Toes to Bar (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (75/55) Toes to Something (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 Scap Pull Ups 8 Kipping Knee Raises *Optional 8 Thread the Needle 8 Scorpion Twist Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (115/75) Toes to Bar (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (75/55) Toes to Something (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall Balls 8 Burpees Strength – All Back Squat (“NCFIT LIFT-OFF 24.2 (ALL)” ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Back Squat ) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22) Workout – Performance FOR TIME (Time) 20 Handstand Push-Ups 30 Back Squats (135/95) 40 Burpees 50 Wall Balls (20/14) (Score is Time) KG BB: (60/42.5) KG WB: (9/6) Workout – Fitness FOR TIME (Time) 20 DB Push Press (35/20) 30 Back Squats (95/65) 40 Burpees 50 Wall...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 SET (MOBILITY) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Lateral Hip Stretch (R) :45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES :30 Row 8 Banded Pull Aparts 4/4 Banded Sword Draws 8 Banded Good Morning 8 Banded Bent Over Row Strength – All Barbell Bent Over Rows* (Weight) 15-12-10-10 *Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs. (Score is Weight) Workout – Performance EMOM x 16 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – :45 Max Russian KB Swing (70/53) MIN 4 – :45 Static Hold Choice* *Static Hold Options… Plank Tuck/ Hollow Hold HS Hold Deadhang (Score is Total Russian KBS) KG KB: (32/24) Workout – Fitness EMOM x 16 MINUTES (AMRAP – Reps) MIN 1&2 – 400/350m Row...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 SET (MOBILITY) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Lateral Hip Stretch (R) :45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES :30 Row 8 Banded Pull Aparts 4/4 Banded Sword Draws 8 Banded Good Morning 8 Banded Bent Over Row Strength – All Barbell Bent Over Rows* (Weight) 15-12-10-10 *Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs. (Score is Weight) Workout – Performance EMOM x 16 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – :45 Max Russian KB Swing (70/53) MIN 4 – :45 Static Hold Choice* *Static Hold Options… Plank Tuck/ Hollow Hold HS Hold Deadhang (Score is Total Russian KBS) KG KB: (32/24) Workout – Fitness EMOM x 16 MINUTES (AMRAP – Reps) MIN 1&2 – 400/350m Row...