BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 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. Piked Calf Stretches *Feet on ground. (No Measure)

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 10 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) KG BB: (100/70) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUND 5 Up-Downs (RND 2: Burpees) 10 Cossack Squats 5 Strict Press 10 Air Squats (RND 2: Jumping Air Squats) Into… 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) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15 Thrusters (65/45) 10 Burpees (Score is Time) Optional Cool Down – All FOR QUALITY (No Measure) 1:30 Hurdler Stretch (R) 1:30 Hurdler Stretch (L) 1:00 Butterfly Stretch 1:00 Saddle Stretch 1:00 Corpse Pose (No Measure)

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Bootstrappers 8 Squat with a T Spine Twist :30 Active Hang 200m Run Into… 2 ROUNDS 6 Med Ball Front Squats 8 PVC Pass Throughs 10 Scap Pull-Ups (Kip Swings on Round 2) Into… 1 ROUND 6 Wall Balls 8 PVC OHS 10 Ring Rows 200m Run Workout of the Week – Performance “MUM-BELIEVABLE (PERFORMANCE)” (Time) 4 SETS 20 Wall Balls (20/14) 15 Pullups 5 Squat Snatch (135/95) -Rest 1:30 b/t Sets- (Score is Slowest Set) Workout of the Week – Fitness “MUM-BELIEVABLE (FITNESS)” (Time) 4 SETS 20 Wall Balls (20/14) 15 Pullups 5 Squat Snatch (135/95) -Rest 1:30 b/t Sets- (Score is Slowest Set) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 75 Wall Balls (Athlete Choice) 50 Pull-Ups 25 Snatches (Athlete Choice)** *P1 works while P2 rests. Split work...

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS: 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Front Squat) (Score is Weight) Week 6 of 6 Strength | Volume/Capacity Cycle Workout – Performance 5 ROUNDS FOR TIME (Time) 200m Run 10 Overhead Squats (135/95) (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 200m Run 10 Front Squats (135/95) (Score is Time) Optional Murph Prep – All WEEK 2/ DAY 1 (No Measure) CONDITIONING 3 SETS* 800m Run -Rest 2:00 b/t Sets- *Similar idea to last week’s runs. We are going a little longer with distance but pacing...