BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo Deadlift (5-5-5-5*) *Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set. (Score is Weight) Workout – Performance EVERY 2:00 x 6 SETS (AMRAP – Reps) 20/15 Cal Bike Max Sumo Deadlift High Pulls (95/65) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) KG BB: (42.5/30) Workout – Fitness EVERY 2:00 x 6 SETS (AMRAP – Reps) 15/12 Cal Bike Max Sumo Deadlift High Pulls (65/45) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Kang Squat MIN 2 – Yoga Push-Ups MIN 3 – Alt. Samson Lunges MIN 4 – Pike Shoulder Taps Into… 2 SETS 8 Burpees 8/8 Single Arm DB Deadlift 8 Alt. DB Hang Snatches :20 Handstand Hold / Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 3 Wall Walks 12 Burpees 18 Alt. DB Hang Snatches (50/35) 24 Single DB Overhead Alt. Lunge* *Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 3 Half Wall Walks 12 Burpees 18 Alt. DB Hang Snatches (35/20) 24 Single DB Front Rack Alt. Lunge* *Perform...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 200/150m Row 12 Alt. Deadbugs 10 Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 10 PCV Banded Hollow Pushdowns* 5 Jumping Glute Bridge-Ups 10 Arm Haulers *Attach a band to a pull-up bar overhead and slide a PVC pipe through. Sitting directly underneath the bar/band, hold onto the PVC overhead in a hollow position. Then maintain the hollow position while pushing the PVC down towards the hips. Slowly return to the starting hollow position with control. Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 250/200m Row 20 Sit-Ups* Max Bar Muscle-Ups in Time Remaining… *Option for GHD Sit-Ups -Rest 1:30 b/t Sets- (Score is Total Muscle-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 200/150m Row 20 Sit-Ups Max Pull-Ups in Time Remaining… -Rest 1:30 b/t Sets- (Score is Total...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 WB Ground to OH 5 Hang Muscle Clean* 10 Elbow Punches 5 Front Squats 5 OH Press** *2nd Round perform Hang Power Clean **2nd Round perform Push Press Strength – All Clean and Jerk (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Clean & Jerk) (Score is Weight) Week 6 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 40 Wall Balls (20/14) 30 Power Cleans (135/95) 20 Shoulder to Overhead 10 Thrusters (Score is Time) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 30 Power Cleans (95/65) 20 Shoulder to Overhead 10 Thrusters (Score is Time) Optional...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 WB Ground to OH 5 Hang Muscle Clean* 10 Elbow Punches 5 Front Squats 5 OH Press** *2nd Round perform Hang Power Clean **2nd Round perform Push Press Strength – All Clean and Jerk (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Clean & Jerk) (Score is Weight) Week 6 of 6 Strength | Olympic Lifting Cycle Workout – Performance Metcon (Time) For Time: 80 Wallballs (20/14)(14/10) 60 Power Clean (135/95)(95/65) 40 Shoulder to Overhead 20 Thruster