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) KG WB: (9/6) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 30 Power Cleans (95/65) 20 Shoulder to Overhead...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 Rounds: 200/150m Row 12 Alt. Deadbugs 10 Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 10 Scap Pullups 10 Glute Bridge-Ups 10 Arm Haulers Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 250/200m Row 20 Sit-Ups Max Bar Muscle-Ups in Time Remaining… -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 Pull-Ups) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES* 1000/800m Row 50 Sit-Ups 25 Bar Muscle-Ups or Pull-Ups *P1 works while P2 rests. For the Row, athletes must alternate every 250/200m. Split all other work as needed. (Score is Rounds + Reps) Optional Cool Down – All 2 SETS FOR QUALITY...

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) KG WB: (9/6) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 30 Power Cleans (95/65) 20 Shoulder to Overhead...

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) 1 ROUND 200m Run 10/10 Leg Swings (Front/ Back) 10/10 Leg Swings (Side/Side) 10 Tib + Calf Raises 10 Cossack Squats 5 Tempo Strict Press into… 2 ROUNDS 40 Single Unders* 10 Alt. Step Ups** 8 RDL 8 Pause Bent Over Rows :20/:20 Side Plank *RND 2: Optional* Crossover Singles or Double Unders **RND 2: Lateral Step Overs (5 with outside food leading + 5 with inside foot leading) Skill – All 3 SETS* (No Measure) 2 Power Clean + 2 Front Squat + 2 Shoulder to Overhead -Rest As Needed b/t Sets- *Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk. (No Measure) Workout – All 3 ROUNDS FOR QUALITY (No Measure) 800m Run 15 Slow Empty Barbell Bent Over Rows* 30 Lateral Alt. Box Step-Overs (20) Jump Rope...