BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 150m Row 10 Band Pull Aparts 10 Empty Bar Sumo Deadlift 5/5 SA DB Strict Press Workout – All 3 SETS (No Measure) 500/400m Row 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice) 10 Sumo Deadlifts (Athlete Choice) 200m Single Arm KB or DB Suitcase Carry (Athlete Choice) 1:00 Plank Hold -Rest 1:00 b/t Sets- (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 150m Row 5/5 Turkish Situps 5 Sumo Deadlift (start empty build each set) 5/5 SA DB Strict Press Workout – All 3 SETS (No Measure) 500/400m Row 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice) 10 Sumo Deadlifts (Athlete Choice) 100m Single Arm KB or DB Suitcase Carry (Athlete Choice) 1:00 Plank Hold (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS (No Measure) 400m Run 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice) 10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice) 200m KB or DB Suitcase Carry (Athlete Choice)* 1:00 Plank Hold *Switch hands as needed -Rest 1:00 b/t Sets- (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 200m run 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press Workout – Performance AMRAP X 20 MINUTES (Time) 200m Run 8 Shoulder to Overhead (135/95) 11 Box Jump Overs (24/20) (Score is Time) Workout – Fitness AMRAP X 20 MINUTES (Time) 200m Run 8 Shoulder to Overhead 95/65 11 Box Jump Overs (20) (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS (No Measure) :30/:30 Half Pigeon on Box 15 Glute Bridge-Ups + :30 Glute Bridge Hold 100m EZ Walk -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 200m run 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press Workout – Performance 8 ROUNDS FOR TIME (Time) 200m Run 8 Shoulder to Overhead (135/95) 11 Box Jump Overs (24/20) (Score is Time) Workout – Fitness 8 ROUNDS FOR TIME (Time) 200m Run 8 Shoulder to Overhead 95/65 11 Box Jump Overs (20) (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS (No Measure) :30/:30 Half Pigeon on Box 15 Glute Bridge-Ups + :30 Glute Bridge Hold 100m EZ Walk -Rest as Needed b/t Sets- (No Measure)