BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 PVC Pass Through 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 200m Run 10 PVC Around the Worlds 10 Kip Swings 10 Ring Rows OR 3 Slow Low Ring Turnovers Into… 1 ROUND 200m Run 6 Hang Muscle Snatch 6 Overhead Squats 6 Big Kip Swings Extended Warm-Up – All 4 SETS (No Measure) 1-2 Pulling Options* 2-3 Snatches** *Options… Ring Rows Up-Down Pull-Ups Ring Muscle-Ups **Option for Squat or Power. Build up to or past Workout Weight. -Rest As Needed b/t Sets- (No Measure) Benchmark Workout – Performance Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb Benchmark Workout – Fitness “AMANDA (FITNESS)” (Time) FOR TIME 9-7-5 Up-Down Pull-Up Power Snatch (135/95) (Score is Time) KG BB: (60/42.5) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 KB Deadlift Into… 2 ROUNDS 5 Burpees 10 Kettlebell Swings 10 Bench Press Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) (Score is Weight) Workout – Performance FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (70/53) Burpees Over KB (Score is Time) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) (Score is Weight) Workout – Performance FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (70/53) Burpees to Target* *Target Ideally 6″ above standing reach. (Score is Time) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) (Score is Weight) Workout – Performance FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (70/53) Burpees to Target* *Target Ideally 6″ above standing reach. (Score is Time) KG KB: (32/24) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) KG KB: (24/16) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time Trial Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 200m Run MIN 2 – 50 Double Unders MIN 3 – 200m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Workout – Fitness EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 150m Run MIN 2 – 100 Single Unders MIN 3 – 150m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :40...