BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the leg up into the air and control it back down. Complete 8 reps on one side 8 on the other. **RND 2 complete V-Ups. Into… 2 ROUNDS 8 DB Strict Press 6 Scap Pull-Ups 6 Kip Swings 6 Tuck-Up + V-Up Workout – Performance FOR TIME (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Toes to Bar DB Push Press 50/35 (Score is Time) Workout – Fitness FOR TIME (Time) 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 Toes to Something DB Push Press (35/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (Calories) AMRAP x 15 MINUTES 7 Toes to Bar...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN 8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Walking Lunges 30 Russian KB Swings (53/35) 25/20 Cal Row 20 Walking Lunges 15 American KB Swings (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40/30 Cal Row 40 Walking Lunges 20 Russian KB Swings (35/26) 20/15 Cal Row 20 Walking Lunges 10 American KB Swings (Score is Time) KG KB: (16/12) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 SLOW Cat/ Cows 10 Alt. Supermans :45/:45 KB Calf Smash :45/:45 KB Quad Smash -Rest...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the leg up into the air and control it back down. Complete 8 reps on one side 8 on the other. **RND 2 complete V-Ups. Into… AMRAP x 5 MINUTES 8 BB Strict Press 6 Scap Pull-Ups 6 Kip Swings 6 Tuck-Up + V-Up Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Push Press + 2 Push Jerks *Start Light and Build to Moderate-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Toes to Bar Push Press (95/65) (Score is Time) KG BB:...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 8 Lunge-lunge Squats 10 Scap Push-Ups 12 Cossack Squats Into… 1 ROUND 200m Run 8 Air Squats 10 Push-Ups 12 Elbow Punches Into… 1 ROUND 200m Run 8 Squat Jumps 10 Narrow Push-Ups 6 Clean Deadlifts + 6 Hang Muscle Cleans Strength – All EMOM x 8 MINUTES* (Weight) 1 Power Clean + 2 Hang Power Clean *Start Light and Build to Moderate-Heavy. (Score is Weight) Hero Workout – Performance The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles KG BB: (60/42.5) Hero Workout – Fitness “THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- (Score is Total...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds Side Shuffle (Down + Back) Carioca (Down + Back) Into… 3 ROUNDS 100m Run 10 Gymnastics Core Prep* 10 Banded Pull-Aparts 5 Tempo Ring Rows (30X1) 5 Scap Pull-Ups + 5 Kip Swings *Hollow Rocks → Arch Rocks → Alligator Rolls Skill – All 5 SETS (No Measure) 2 Kip Swing + 2 Kip Swing + Knees-Up + 1 Pull-Up or Pull-Up Attempt -Rest as Needed b/t Sets- (No Measure) Workout – Performance FOR TIME (Time) 40 Pull-Ups* 800m Run 40 Pull-Ups* *Chest to Bar Pull-Ups Optional (Score is Time) Workout – Fitness FOR TIME...