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. Lunges 8 RDL 8 Pause Bent Over Rows :40 Elbow Plank *RND 2: Optional* Crossover Singles or Double Unders Workout – All 3 ROUNDS FOR QUALITY (No Measure) 800m Run 15 Slow Empty Barbell Bent Over Rows* 20 Forward Lunges Jump Rope Option (Athlete Choice)** 1:30 Elbow Plank *:01 Pause at the Top and Bottom of Each Rep **30 Crossover Singles, 60 Double Unders, or 120 Single Unders (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30 Wrist Flexion Stretch (Palms Up) 1:00 Foam Roll :30 Wrist Extension Stretch (Palms Down) 1:00 Foam Roll -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Around the Worlds 10 Bootstrappers 5 Push-Up to Pike 5/5 Jumping Lunges Into… 1 ROUND 10 PVC Pass Throughs 10 Cossack Squats 10 Arm Haulers 10 Box Step-Ups Into… 1 ROUND 5 PVC Cuban Press 10 Overhead Squats 10 Jumping Air Squats 10 Box Jumps Strength – All Snatch (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Snatch) (Score is Weight) Week 6 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 12-9-6-3 Box Jumps (30/24) 4-3-2-1 Squat Snatch* *Perform at 85% of Heavy 1-Rep (Score is Time) Workout – Fitness FOR TIME (Time) 12-9-6-3 Box Jumps (24/20) 6-4-3-2 Power Snatch* *Perform at 85% of Heavy 1-Rep (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 SLOW Arm Haulers 10 Alt. Plate Around the...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse Arm Circles 10 KB Sumo Deadlifts 10 Alt. Pike Shoulder Taps 5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups *Progress to second movement in round 2. Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Handstand Option* *Options… Wall HS Hold Freestanding HS Hold Pike HS Hold HS Walk (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 20 DB Sumo Deadlifts (50/35) 15 Handstand Push-Ups 10 Strict Pull-Ups (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 20 DB Sumo Deadlifts (35/20) 15 DB Push Press 10 Ring Rows* *Option for...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse Arm Circles 10 KB Sumo Deadlifts 10 Alt. Pike Shoulder Taps 5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups *Progress to second movement in round 2. Skill – All Metcon (No Measure) Practice Handstand Option* *Options… 2:00 Wall HS Hold 1:00 Freestanding HS Hold 3:00 Pike HS Hold 150’ HS Walk (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 20 DB Sumo Deadlifts (50/35) 15 Handstand Push-Ups 10 Strict Pull-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 20 DB Sumo Deadlifts (35/20) 15 DB Push Press 10 Ring Rows (Score is Rounds + Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (75/55) 1:00 – Toes to Bar 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) KG BB: (35/25) Workout – Fitness 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (65/45) 1:00 – Toes to Something 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) KG BB: (30/20) Post-Workout Skill – All 3 SETS (No Measure) :20-:30 L-Hang or Knee-Tuck Hang 8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks...