BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 100m Run 8 Good Mornings 8 Calf + Tib Raise 10 Alt. Lunges + Twist 10 Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders* 10 Tuck-Ups or V-Ups 8 Russian KB Swings 8 KB Goblet Alt. Lunges *Option to switch to Double Unders @ 3:00. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES* 400m Run** 60 Toes to Bar or Toes to Something 80 Russian KB Swings (Athlete Choice) 120 KB Goblet Alt. Lunges 160 Double Unders or 320 Single Unders *P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests. **Every 100m= 1 Rep. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 6 SETS (Time) 200m Run 10 Toes...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 400m Run Into… 1 ROUND 6 Push-Ups to Pike 8 Bootstrappers 10 Up-Downs Into… 1 ROUND 6 DB Strict Press 8 Air Squats 10 Burpees Into… 1 ROUND 6 Pike Push-Ups 8 Front Squats 10 Burpees over Bar Skill – All EMOM x 5 MINUTES* (No Measure) Choose a Pressing Complex… *Pressing Complex Options: GYM. OPTION… 2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups or… DB OPTION… 2 DB Strict Press + 2 DB Push Press (No Measure) Workout – Performance 5 ROUNDS FOR TIME (Time) 7 Strict Handstand Push-Ups 9 Front Squats (155/105) 12 Burpees Over Bar (Score is Time) KG BB: (70/47.5) Workout – Fitness 5 ROUNDS FOR TIME (Time) 7 DB Strict Press (35/20)* 9 Front Squats (115/75) 12 Burpees *Option for heavier DBs, 50/35 (Score is Time) KG BB: (52.5/35) Optional Cool Down –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 400m Run Into… 1 ROUND 6 Push-Ups to Pike 8 Bootstrappers 10 Up-Downs Into… 1 ROUND 6 DB Strict Press 8 Air Squats 10 Burpees Into… 1 ROUND 6 Pike Push-Ups 8 Front Squats 10 Burpees over Bar Skill – All EMOM x 5 MINUTES* (No Measure) Choose a Pressing Complex… *Pressing Complex Options: GYM. OPTION… 2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups or… DB OPTION… 2 DB Strict Press + 2 DB Push Press (No Measure) Workout – Performance 5 ROUNDS FOR TIME (Time) 7 Strict Handstand Push-Ups 9 Front Squats (155/105) 12 Burpees Over Bar (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 7 DB Strict Press (35/20)* 9 Front Squats (115/75) 12 Burpees *Option for heavier DBs, 50/35 (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (50/35) 15 Box Jumps (24/20) 10 DB Farmer Alt. Box Step-Ups 2 Rope Climbs (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (35/20) 15 Box Jumps (20) 10 DB Farmer Alt. Box Step-Ups 5 Strict Pull-Ups (Score is Rounds + Reps) KG DB: (15/10) Post-Workout Skill – All 3 SETS* (No Measure) :20 Top of the Dip Hold :20 Bottom of the Dip Hold 10-12 Alt. Banded Pistol Squats or Alt. Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (50/35) 15 Box Jumps (24/20) 10 DB Farmer Alt. Box Step-Ups 2 Rope Climbs (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (35/20) 15 Box Jumps (20) 10 DB Farmer Alt. Box Step-Ups 5 Strict Pull-Ups (Score is Rounds + Reps) Post-Workout Skill – All 3 SETS* (No Measure) :20 Top of the Dip Hold :20 Bottom of the Dip Hold 10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats *Dip can be...