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) 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) KG BB: (52.5/35) Workout – Fitness 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (75/55) Toes to Something (Score is Time) KG BB: (35/25) Optional Cool Down – All...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) 10 DB Front + Lateral Raise 10 DB Pullover Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – :50 Foam Roll MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups MIN 3 – :50 Cal Bike* *Start EZ Pace and build to workout pace. (No Measure) Workout – All 3 SETS FOR QUALITY (No Measure) 2:00 Cardio Choice 10 Strict Pull-Ups or Ring Rows 5 DB Front Raise + Lateral Raise* 2:00 Cardio Choice 10 DB Pull-Overs (Athlete Choice)** 1:00 Plank *1 Rep = 1 DB Front Raise + 1 DB Lateral Raise. **Complete on the floor. -No Extra Rest b/t Sets- (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 Front Raises (LIGHT) 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) into… 2 ROUNDS 10 Jumping Jack Crossbody Toe Touches 10 Lateral Raises (LIGHT) 10 SDB Pull Overs 10/10 Leg Swings (side to side) Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – :50 Foam Roll MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups MIN 3 – :50 Cal Bike* *Start EZ Pace and build to workout pace. (No Measure) Workout – All 3 SETS FOR QUALITY (No Measure) 2:00 Cardio Choice 10 Strict Pull-Ups or Ring Rows 5 DB Front Raise + Lateral Raise* 2:00 Cardio Choice 10 DB Pull-Overs (Athlete Choice)** 1:00 Plank *1 Rep = 1 DB Front Raise + 1 DB Lateral Raise. **Complete on the floor....

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 15 Box Jumps (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 15 Box Jumps (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. V-Ups MMIN 2 – :45 Plank Hold (No Measure)