BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows OR 2 Strict Pull-Ups 5 Small Kip Swings Skill – All EMOM x 5 MINUTES (No Measure) 1 Strict Pull-Up or Vertical Ring Row + 1 Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME* (Time) 40-30-20-10 Push-Ups 20-15-10-5 Pull-Ups *Complete 25/20 Cal Bike after each set. **Option to wear 20/14lb Weight Vest. (Score is Time) Workout – Fitness FOR TIME* (Time) 30-20-20-10 Push-Ups 15-10-10-5 Pull-Ups *Complete 20/15 Cal Bike after each set. (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30 Overhead Wall Stretch* 20 Banded High Pulls 10 Alt. Wrist Circles** -Rest...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press 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) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Wall Balls (14/10) 20 Box Jumps (20) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press 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) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Wall Balls (14/10) 20 Box Jumps (20) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs Over Bar 4 Deadlifts (315/205) (Score is Rounds + Reps) KG BB: (143/93) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs 4 Deadlifts (205/145) (Score is Rounds + Reps) KG BB: (93/65) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 50m EZ Walk 5/5 Sciatic Nerve Floss 10/10 Glute Bridge-Ups :30 Glute Bridge Hold -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 Rounds 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs Over Bar 4 Deadlifts (315/205) (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs 4 Deadlifts (205/145) (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 50m EZ Walk 5/5 Sciatic Nerve Floss 10/10 Glute Bridge-Ups :30 Glute Bridge Hold -Rest as Needed b/t Sets- (No Measure)