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* *RX+ Chest to Bar Pull-Ups On First Set of PU (Score is Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00 Bike 10 Plate Deadlift 10 Plate Overhead Press 6/6 Split Squat 6 Step-Ups Into… 1 ROUND 1:00 Bike 10 Plate Ground to Overhead 6 Box Jumps Workout – All 6 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Box Jumps (20) 1:00 – Plate Ground to Overhead (Athlete Choice) 1:00 – Cal Bike 1:00 – Rest (Score is Total Reps) Cool Down – All EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure) MIN 1 – Supinated Bar Hang* MIN 2 – Olympic Wall Squat MIN 3 – Alt....

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of the Ring Support 10 Deadlifts :30 Hollow Hold Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3-5 Deadlifts* MIN 2 – 3-5 Dips** *Start Light and build past workout weight. **Option for Bench, Box, or Rings. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders 10 Deadlifts (225/155) 35 Double Unders 15 Ring Dips 35 Double Unders 20 V-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 60 Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of the Ring Support 10 Deadlifts :30 Hollow Hold Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3-5 Deadlifts* MIN 2 – 3-5 Dips** *Start Light and build past workout weight. **Option for Bench, Box, or Rings. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders 10 Deadlifts (225/155) 35 Double Unders 15 Ring Dips 35 Double Unders 20 V-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 60 Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper* 5/5 Groiner w/ Twist 10 90/90 Hip Openers 5 Tempo Air Squats (31X1) *Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up, then walk it out for another rep. Into… 2 ROUND 5 Up-Downs (RND 2: Burpees) 10 Cossack Squats 5 Strict Press 10 Air Squats (RND 2: Jumping Air Squats) Into… 1-2 ROUNDS 4 Muscle Cleans 8 Elbow Punches 6 Push Press 6 Front Squats Strength – All Back Squat (ON A 18:00 RUNNING CLOCK… Build to a Mod-Heavy 5-Rep Back Squat) (Score is Weight) Workout – Performance 5 ROUNDS FOR TIME (Time) 15 Thrusters (75/55) 10 Burpees Over Bar (Score is Time) KG BB: (35/25) Workout – Fitness 5 ROUNDS FOR...