BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2:00 Bike (Build in Pace) 2 ROUNDS 8 Pushups 8 Air Squats 10 Toe Touches 10 Swing Between Legs Into… 2 ROUNDS 6/4 Cal Bike (Hard) 5 Burpee 4 HSPU/DB Press Skill – All 4 SETS (No Measure) :20-:30 Wall HS Hold 16-20 Pike or Wall Facing Shoulder Taps :30 Wall Hollow Body Hold -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 25/20 Cal Bike 12 Burpees Max Handstand Push-Ups w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Handstand Push-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Bike 10 Burpees Max DB Shoulder Press (35/20) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Shoulder Press) Optional Cool Down – All FOR QUALITY (No Measure) 8:00 of Yoga Flow…...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 1 ROUND 10/10 Leg Swings 10 Box Jump Overs 10 BB RDL 10 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Step overs* 10 Good Mornings 10 Jumping Air Squat 10 Scap Circles *Box Jumps in 2nd Round Then Into… 1 ROUND 10 Box Jump Overs 10 BB RDL 10 Hollow Rocks Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) KG BB: (125/85) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) KG BB: (85/60) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...