BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps 10 Walk the Dog Into… 2 ROUNDS 50 Single Unders* 7 Clean Grip Deadlift 7 Muscle Cleans** 7 Front Squats 7 Strict Press*** *Round 2: 30 Double Unders **Round 2: Hang Power Cleans ***Round 2: Push Press Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Clean & Jerk*) *Start Moderate and end at or above Workout Weight. Option for Squat or Power. (Score is Weight) Workout – Performance 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (225/155) 30 Double Unders (Score is Time) KG BB: (100/70) Workout – Fitness 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (155/105) 60 Single Unders (Score is Time) KG BB:...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps Into… 2 ROUNDS 50 Single Unders* 7 Clean Grip Deadlift 7 Muscle Cleans** 7 Front Squats 7 Strict Press*** *Round 2: 30 Double Unders **Round 2: Hang Power Cleans ***Round 2: Push Press Workout – Performance 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (225/155) 30 Double Unders (Score is Time) Workout – Fitness 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (155/105) 60 Single Unders (Score is Time) Optional Cool Down – All AMRAP x 6 MINUTES (No Measure) 5/5 Moose Antlers 5/5 Sciatic Nerve Floss 5 Jefferson Curls (Option to Hold Barbell) (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS) 10 Banded Pull Aparts 6/6 Scorpions 10 Banded Pass Throughs 20 Shoulder Taps Into… 1 ROUND 6 Tempo Push-Ups (31X1) :30 Hollow Hold 10 KB Deadlifts Into… 1 ROUND 6 Push-Ups (no tempo) 8/8 Alternating V-Ups 10 Russian KB Swings Into… 1 ROUND 6 Hand-Release Push-Ups 10 Tuck-Ups/V-Ups 10 KB Swings Strength – All Bench Press (10-8-6-4 Wide Grip Bench Press* ) *Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be outside normal Bench grip. Perform 12-15 Zottman Curls after each set. (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 10 Hand Release Push-Ups 15 V-Ups 20 KB Swing (53/35) (Score is Rounds + Reps) KG KB: (24/16) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 10 Push-Ups 15 Tuck-Ups 20 KB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Toe Touch + Jumping Jack 10 Banded High Pulls 8 PVC Pass Thrus 6 PVC Overhead Jumping Squats 4 Scap Pull-Ups Into… 2 ROUNDS 30 Mountain Climbers* 10 Banded Lat PushDowns 8 PVC Scarecrow Snatches 6 PVC Behind the Neck Push Jerks 4 Bar or Ring Kip Swings *2nd Round: 30 Crossbody Mountain Climbers Strength – All Power Snatch (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Snatch ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 2-4-6 and so on… SDHP (95/65)* *Complete 2 Ring Muscle-Ups after every full set. (Score is Total Reps of Both Movements) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 2-4-6 and so on… SDHP (65/45)* *Complete 2 Chest to Bar Pull-Ups after every full set. (Score is...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 25’ High Kicks 25’ Walking Toe Touches 25’ Walking Figure 4 Stretch 25’ Walking Groiners 25’ High Knees 25’ Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 WB Front Squats* 10 WB Push Press* 8 Alt. Step-Ups 6 Box Jumps *RND 2-3 combine to WB Thruster. Benchmark Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Benchmark Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Box Jumps (20) 20 Wall Balls (14/10) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES 400m Run 50 Wall Balls (Athlete Choice) 50 Box Jumps (Athlete Choice) *P1 & P2 will complete the...