BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups to Pike 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Time) KG KB: (32/24) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Time) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Alt. DB Devils Press (Score is Time) Optional Cool Down – All...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance AMRAP X 30 MINUTES (AMRAP – Reps) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Reps) Workout – Fitness AMRAP X 30 MINUTES (AMRAP – Reps) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Alt. DB Devils Press...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Toe Touch Jumping Jacks :15 Lunge + Twist :15 Jumping Squats :15 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 5 BB Clean Deadlifts 5 BB Upright Rows* 10 Elbow Punches 5 Hang Muscle Cleans 5 Strict Presses *RND 2 complete Hang High Pulls. Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Power Clean & Jerk*) *Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above. (Score is Weight) Benchmark Workout – Performance “THE CALI BEAR” (Weight) “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) KG BB:...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 10/8 Cal Bike (Easy Pace) 8 Lunge-Lunge-Squat* 8 Scap Pull-Ups :20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS 10/8 Cal Bike (Moderate Pace) 8 Box Jumps @ 20in* 8 Ring Rows** *Switch to 4+4 Box Jumps (4 reps @ 24in and 4 reps @ 30in) for the second set. **Switch to 8 Vertical Ring Rows for the second set. Workout – All 3 SETS (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* Reps Box Jumps** 10/8 Cal Bike 10 Strict Pull-Ups or 15 Ring Rows -Rest 2:00 b/t Sets- *Restart from the beginning of each AMRAP. **AMRAP 1= 15 Reps @20″ AMRAP 2= 10 Reps @24/20″ AMRAP 3= 5 Reps @30/24″ (Score is Lowest Rounds + Reps) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30/:30...