BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5 SETS (Calories) 50 Air Squats Max Cal Row w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Cals) Workout – Fitness EVERY 3:00 x 5 SETS (Calories) 40 Air Squats Max Cal Row w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Cals) Finisher – All 3 SETS (No Measure) 25 Ring Rows 10/10 Single Arm DB Bent Over Row 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (1x Each) Jog (Down + Back) Quad Stretch + Reach (Down) Alternating Single Leg RDL (Back) Lunge + Twist (Down) Side to Side Lunge (Back) Carioca (Down + Back) Side Shuffle (Down + Back) Into… 2 ROUNDS 12 Alt Piked Toe Taps 10 Scap Push Ups 8 Push Ups 6 BB RDL Into… OPTIONAL: 200m-400m Run Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 800m Run 40 Push-Ups* 20 Sumo Deadlifts (225/155) *Option for Hand Release (Score is Rounds + Reps) KG BB: (100/70) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 800m Run 30 Push-Ups 20 Sumo Deadlifts (155/105) (Score is Rounds + Reps) KG BB: (70/47.5) Finisher – All 2-3 SETS (No Measure) 8/8 Single Leg Empty BB RDL 10-12 Hamstring Curls on MedBall :45/:45 Side...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform Burpees Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Ring Muscle-Up 3 Hang Power Cleans (135/95) 5 Shoulder to Overhead 7 Box Jump Overs (24/20) (Score is Time) KG BB: (60/42.5) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Burpee Pull-Up 3 Hang Power Cleans (95/65) 5 Shoulder to Overhead 7 Box Jump Overs (20) (Score is Time) KG BB: (42.5/30) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 22 MINUTES 1 Ring Muscle-Up or Burpee Pull-Up 2 Hang Power Cleans (Athlete Choice) 3 Shoulder to Overhead...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform Burpees Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Ring Muscle-Up 3 Hang Power Cleans (135/95) 5 Shoulder to Overhead 7 Box Jump Overs (24/20) (Score is Time) KG BB: (60/42.5) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Burpee Pull-Up 3 Hang Power Cleans (95/65) 5 Shoulder to Overhead 7 Box Jump Overs (20) (Score is Time) KG BB: (42.5/30) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 22 MINUTES 1 Ring Muscle-Up or Burpee Pull-Up 2 Hang Power Cleans (Athlete Choice) 3 Shoulder to Overhead...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same weight across all sets. (Score is Weight) Workout – Performance 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Bar 9 DB Front Squats (50/35) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG DB: (22.5/15) Workout – Fitness 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Something 9 DB Front Squats (35/20) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds...