BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run KG BB: (60/42.5) Hero Workout – Fitness HOTSHOTS 19 (FITNESS) (Time) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 Alt. Wrist Push-Ups 10 SLOW Arm Haulers -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Hero Workout – Fitness HOTSHOTS 19 (FITNESS) (AMRAP – Reps) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 Alt. Wrist Push-Ups 10 SLOW Arm Haulers -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench Press (10-8-6-4 Narrow Grip Bench Press*) *Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set. (Score is Weight) Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 24 Walking Lunges 16 Burpees 8 Push Press (115/75) -Rest 2:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (52.5/35) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 18 Walking Lunges 12 Burpees 8 Push Press (75/55)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 3 Inch Worms 6 Up-Downs 6 Jumping Squats 6/6 DB OH Press :30 Alt. Deadbug Into… 2 ROUNDS 12 PVC Pass Throughs 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang Snatch* *Start Light and end Moderate-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance FOR TIME (Time) 100 Alt. DB Devils Press (50/35) (Score is Time) Workout – Fitness FOR TIME (Time) 100 Alt. DB Devils Press (35/20) (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Couch Stretch 10/10 Seated Single Leg Lifts 10 Seated Double Leg Lifts 20 Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 3 Inch Worms 6 Up-Downs 6 Jumping Squats :30 Alt. Deadbug 6/6 Hang DB Snatch Into… 2 ROUNDS 100m Run 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Into… Grab a Partner & 1 Barbell You Go I Go Each Movement w/ Barbell 5 Snatch Deadlift 5 Hang Jump Shrug 5 High Hang Muscle Snatch 5 Overhead Foot Work 5 Overhead Squat 5 Power Snatch 5 Hang (Squat) Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang Snatch* *Start Light and end Moderate-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance FOR TIME (Time) 100 Alt. DB Devils Press (50/35) (Score is Time) Workout – Fitness FOR TIME (Time) 100 Alt. DB Devils Press (35/20) (Score is Time) Optional Cool Down – All 2-3...