BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips! Strength – All Deadlift (3-3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 50 Wall Balls (20/14) 25 Deadlifts (185/135) 40 Wall Balls 20 Deadlifts 30 Wall Balls 15 Deadlifts (Score is Time) KG WB: (9/6) KB BB: (85/60) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 20 Deadlifts...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 5/5 Split Squats 8 Scap Push-Ups + 8 Shoulder Taps :20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining) 1:00 Cardio Choice 10 Alt. Step-Ups 10 Single DB Floor Press :20 Hollow Hold Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Row, Bike, Ski 20 Alt. Box Farmers Step-Ups (Athlete Choice) 15 Hollow Rocks or Tuck Rocks 30/25 Cal Row, Bike, Ski 20 DB Floor Press (Athlete Choice) 15 Hollow Rocks or Tuck Rocks (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30/:30 Banded Ankle Distraction (Box Optional) 10 Narrow Stance Squats 5/5 Single Leg Box Negatives 15 Heel Elevated Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS (BARBELL SPECIFIC WARM-UP) 6 High Pulls 6 Muscle Snatch 6 Behind the Neck Snatch Grip Press 6 OHS 6 Drop Snatches (Quarter Squat Depth) Into… 2 ROUNDS (RING SPECIFIC WARM-UP) 8 Scap Pull-Ups 8 Kip Swings (Rings or Bar) :20 Top of Rings Support :20 Bottom of Rings Support 6-8 Ring Dips or Push-Ups 8 False Grip Ring Rows Strength – All EMOM x 10 MINUTES (No Measure) MIN 1 – 3 TNG Power Snatches* MIN 2 – 2-3 Gymnastics Pulling Options** *Start Light and build up to or slightly past Workout Weight. **Pulling Options… Jumping Pull-Ups Pull-Ups Chest to Bars Ring Muscle-Ups (No Measure) Workout – Performance FOR TIME (Time) 21 Power Snatches (95/65) 12 Ring Muscle-Ups 15 Power Snatches (115/75) 9 Ring Muscle-Ups 9 Power Snatches (135/95) 6 Ring Muscle-Ups (Score is Time) KG...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy (Score is Weight) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 2 MINUTES* 3 Front Squats (155/105) 5 Burpees Over Bar -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (70/47.5) Workout – Fitness 5 SETS (AMRAP – Rounds and Reps) AMRAP x 2 MINUTES* 3 Front Squats (115/75) 5 Burpees -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (52.5/35) Optional Cool Down – All EMOM x 9 MINUTES...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy (Score is Weight) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 2 MINUTES* 3 Front Squats (155/105) 5 Burpees Over Bar -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) Workout – Fitness 5 SETS (AMRAP – Rounds and Reps) AMRAP x 2 MINUTES* 3 Front Squats (115/75) 5 Burpees -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – 5...