BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1 ROUND 2:00 Cardio 30 Bicycle Crunches 20 Slow Shoulder Taps 10/10 DB Curl + Press Into… SPECIFIC WARM-UP 1-2 ROUNDS 7/7 DB Hang Snatch :10 Top of Ring Hold :10 Bottom of Ring Hold 5 Push-Ups 7 Sit-Ups Workout – All EMOM x 30 MINUTES (AMRAP – Reps) MIN 1&2 – Cardio Choice* MIN 3 – 10-15 Strict Dips** MIN 4 – 10/10 DB Hang Power Snatch (Athlete Choice) MIN 5 – Max Sit-Ups MIN 6 – Rest *Moderate Pace, Nasal Breathing Only. **Option for Bench or Rings. (Score is Total Sit-Ups) Optional Cool Down – All 1-2 SETS FOR QUALITY (No Measure) 200m Cool Down Walk 10 Cat/Cows :30/:30 Side Plank -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On the 2nd round, switch to Alt. Box Jump Overs Strength – All Power Clean (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Clean ) (Score is Weight) Workout of the Week – Performance “SUPERSONIC” (Time) 20 ROUNDS FOR TIME 1 Power Clean (205/145) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups (Score is Time) KG BB: (90/65) Workout of the Week – Fitness “SUPERSONIC (FITNESS)” (Time) 20 ROUNDS FOR TIME 1 Power Clean (145/100) 2 Box Jump Overs (20) 3 Pull-Ups* *Option for Jumping C2B Pull-Ups (Score is Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On the 2nd round, switch to Alt. Box Jump Overs Strength – All Power Clean (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Clean ) (Score is Weight) Workout of the Week – Performance “SUPERSONIC” (AMRAP – Reps) 20 ROUNDS FOR TIME 1 Power Clean (205/145) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups (Score is Time) Workout of the Week – Fitness “SUPERSONIC (FITNESS)” (Time) 20 ROUNDS FOR TIME 1 Power Clean (145/100) 2 Box Jump Overs (20) 3 Pull-Ups (Score is Time) Partner Workout Option IN TEAMS OF...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :15 Legs + Torso Only Rowing :15 Arms + Torso Only Rowing :30 Full Stroke Rowing 5 Push Up to Down Dog 10 Alternating Piked Toe Taps 5/5 Moose Antlers 10 Bird Dogs Into… 1-2 ROUNDS 12/10 Cal Row 8 Strict Press 8 Bent Over Rows 8 Tempo Push Ups (31X1) Workout – Performance FOR TIME* (Time) 25-20-15-10-5 Push Press (115/75) *Complete 15/12 Cal Row after every full set. (Score is Time) KG BB: (52.5/35) Workout – Fitness FOR TIME* (Time) 25-20-15-10-5 Push Press (75/55) *Complete 12/10 Cal Row after every full set. (Score is Time) KG BB: (35/25) Post-Workout Strength – All Bench Press (10-8-6-4*) *Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set. (Score is Weight)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :15 Legs + Torso Only Rowing :15 Arms + Torso Only Rowing :30 Full Stroke Rowing 5 Push Up to Down Dog 10 Alternating Piked Toe Taps 5/5 Moose Antlers 10 Bird Dogs Into… 1-2 ROUNDS 12/10 Cal Row 8 Strict Press 8 Bent Over Rows 8 Tempo Push Ups (31X1) Workout – Performance FOR TIME* (Time) 25-20-15-10-5 Push Press (115/75) *Complete 15/12 Cal Row after every full set. (Score is Time) Workout – Fitness FOR TIME* (Time) 25-20-15-10-5 Push Press (75/55) *Complete 12/10 Cal Row after every full set. (Score is Time) Post-Workout Strength – All Bench Press (10-8-6-4*) *Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set. (Score is Weight)