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 2-3 SETS (No Measure) 20 Single DB Curls 20 Single...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings (RND 2: Kipping Knee Raises) 8 Push Up or Pike Push Up 8 Curtsy Lunges Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 60/50 Cal Row 50 Front Squats (115/75) 40 Toes to Bar 30 Handstand Push-Ups 20 Alt. Pistols (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Front Squats (75/55) 30 Toes to Something 20 Hand Release Push-Ups 20 Narrow Stance Air Squats (Score is Rounds + Reps) Partner Workout Option IN TEAMS OF 2… (AMRAP...

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) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings (RND 2: Kipping Knee Raises) 8 Push Up or Pike Push Up 8 Curtsy Lunges Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 60/50 Cal Row 50 Front Squats (115/75) 40 Toes to Bar 30 Handstand Push-Ups 20 Alt. Pistols (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Front Squats (75/55) 30 Toes to Something 20 Hand Release Push-Ups 20 Narrow Stance Air Squats (Score is Rounds + Reps) Partner Workout Option IN TEAMS...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 10 Alt. DB Goblet Lunges 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Rows (switch top hand at 5) into… 2 ROUNDS 8 Box Jumps 8 Alt. DB Suitcase Step-Ups (switch hands at 4) 8 Sit-Ups 4 Strict Knee Raises Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (24/20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (50/35)* *Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on. (Score is Rounds + Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (35/20)* *Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on. (Score...