BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) Finisher – All FOR QUALITY (No Measure) 10-15-20-15-10 DB Floor Press DB Hammer Curls (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings 10 DB Floor Press 10 DB Curls Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) Finisher – All FOR QUALITY (No Measure) 10-15-20-15-10 DB Floor Press DB Hammer Curls (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk Stance Push Press on the second set. Strength – All Clean and Jerk (3-3-3*) *Start Light and end Moderate. This is a Deload Week. Option for Squat or Power. (Score is Weight) Week 5 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 200m DB Farmers Carry (50/35) 30 Hang Power Clean & Jerks (95/65) 60/50 Cal Bike 30 Hang Power Clean & Jerks 200m DB Farmers Carry (Score is Time) KG DB: (22.5/15) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 200m DB Farmers Carry...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R KBS) 10 Sit-Ups 5 Up-Downs Workout – All 3 SETS FOR QUALITY (No Measure) 3:00 Row, Bike, or Ski 10 Up-Downs 20 Russian KB Swings (Athlete Choice) 30 Sit-Ups 40 Crossover Single Unders* 1:00 Static Hold** -Rest 1:00 b/t Sets- *Option for 80 Single Unders **Static Hold Options… Plank Hold Side Plank Hold (:30/ea side) Wall Handstand Hold Tuck or Hollow Hold Deadhang Hold (No Measure) Optional Finisher – All 3 SETS (:40 ON/ :20 OFF)* (No Measure) MOVT 1 – DB Deadbugs MOVT 2 – Alt. DB Slides *1 SET = MOVT 1+...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8 Slow Kips 6 Small Kip Swings Strength – All Snatch (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Workout – Performance EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (135/95) 6 Chest to Bars 8 Box Jump Overs (24/20) -Rest w/ Time Remaining- (Score is Slowest Set) KG BB: (60/42.5) Workout – Fitness EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (95/65) 6 Jumping Pull-Ups 8 Box Jump Overs (20) -Rest w/ Time Remaining-...