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...

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...

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… Power Snatches (95/65)* *Complete 2 Ring Muscle-Ups after every full set. (Score is Total Reps of Both Movements) KG BB: (42.5/30) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 2-4-6 and so on… Power Snatches (65/45)* *Complete 2 Chest to Bar Pull-Ups after...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… 2 ROUNDS 8 Ring Rows or 6-8 Strict Pull-Ups 8 Strict Hanging Knee Raises 8 Barbell Muscle Cleans 8 Barbell Front Squats Extended Warm-Up – All EMOM x 6 MINUTES (:40 ON/ :20 OFF)* (No Measure) MIN 1 – Row @20-22 SPM MIN 2 – Row @22-24 SPM MIN 3 – Row @24-26 SPM MIN 4 – Row @26-28 SPM MIN 5 – Row @28-30+ SPM MIN 6 – Row @ Consistent Workout Pace *:40 Row at the Suggested SPM, during the :20 recover and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM. (No Measure) Workout – Performance ON A 15:00 RUNNING CLOCK… (Distance) 10 ROUNDS 1 Rope Climb 3 Front Squats (185/135) -Immediately Into- Max...