BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike (RPE 5) 8 Band Pull Aparts 8 Banded Upright Rows 8 Alt. Child’s Pose Thread the Needles 16 SLOW Alt. Dead Bugs Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – Foam Roll Upper or Lower Body MIN 2 – 5 Reps of I’s, Y’s, T’s* MIN 3 – Building Pace Bike** *Use light plates or bodyweight **Start easy and progress slightly each round (No Measure) Workout – Performance EVERY 5:00 x 4 SETS (Calories) 50 Sit-Ups 10 DB Strict Press (35/20) 10 DB Push Press Max Cal Bike w/ Time Remaining… -No Additional rest b/t Sets- (Score is Lowest Bike Cals) KG DB: (15/10) Workout – Fitness EVERY 5:00 x 4 SETS (Calories) 40 Sit-Ups 10 DB Strict Press (20/15) 10 DB Push Press Max Cal...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike (RPE 5) 8 Scap Pushups 8 Scap Pullups 8 Alt. Child’s Pose Thread the Needles 16 SLOW Alt. Dead Bugs Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – Foam Roll Upper or Lower Body MIN 2 – 5 Reps of I’s, Y’s, T’s* MIN 3 – Building Pace Bike** *Use light plates or bodyweight **Start easy and progress slightly each round (No Measure) Workout – Performance EVERY 5:00 x 4 SETS (Calories) 50 Sit-Ups 10 DB Strict Press (35/20) 10 DB Push Press Max Cal Bike w/ Time Remaining… -No Additional rest b/t Sets- (Score is Lowest Bike Cals) Workout – Fitness EVERY 5:00 x 4 SETS (Calories) 40 Sit-Ups 10 DB Strict Press (20/15) 10 DB Push Press Max Cal Bike w/ Time Remaining… -No...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run NCFIT Benchmark Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (155/105) 11 Box Jumps (24/20) 11 Pull-Ups -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001. KB BB: (70/47.5) NCFIT Benchmark Workout – Fitness “STAND TALL (FITNESS)” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (115/75) 11 Box Jumps (20) 11 Ring Rows -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges 10 Up-Downs 10/10 DB Side Bends Workout – All EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – :50 Up-Downs MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice) MIN 3 – :50 Push-Ups* MIN 4 – Rest *Option for Hand Release Push-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 10/10 DB Side Bends 15 Close Grip DB Floor Press 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges 10 Up-Downs 10/10 DB Side Bends Workout – All EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – :50 Up-Downs MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice) MIN 3 – :50 Push-Ups* MIN 4 – Rest *Option for Hand Release Push-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 10/10 DB Side Bends 15 Close Grip DB Floor Press 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)