BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups 5/5 WB Around the World → 10 WB Strict Press Workout – Performance FOR TIME (Time) 50-40-30-20-10* Cal Bike* Wall Balls (20/14) *Complete 20 Push-Ups after each round. **Alt. Cals: 40-30-25-15-8. (Score is Time) Workout – Fitness FOR TIME (Time) 40-30-20-20-10* Cal Bike** Wall Balls (14/10) *Complete 15 Push-Ups after each round. **Alt. Cals: 30-25-15-15-8. (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20** Cal Bike Wall Balls (Athlete Choice) *Complete 20 Synchro Push-Ups after each round. **P1 works while P2 rests. Split work as needed. (Score is Time) Optional Cool Down – All 5-10 MIN YOGA FLOW… (No Measure) Up Dog to Down Dog 3-Legged...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups 5/5 WB Around the World → 10 WB Strict Press Workout – Performance FOR TIME (Time) 50-40-30-20-10* Cal Bike* Wall Balls (20/14) *Complete 20 Push-Ups after each round. **Alt. Cals: 40-30-25-15-8. (Score is Time) Workout – Fitness FOR TIME (Time) 40-30-20-20-10* Cal Bike** Wall Balls (14/10) *Complete 15 Push-Ups after each round. **Alt. Cals: 30-25-15-15-8. (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20** Cal Bike Wall Balls (Athlete Choice) *Complete 20 Synchro Push-Ups after each round. **P1 works while P2 rests. Split work as needed. (Score is Time) Optional Cool Down – All 5-10 MIN YOGA FLOW… (No Measure) Up Dog to Down Dog 3-Legged...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups 5/5 WB Around the World → 10 WB Strict Press Workout – Performance FOR TIME (Time) 50-40-30-20-10* Cal Bike* Wall Balls (20/14) *Complete 20 Push-Ups after each round. **Alt. Cals: 40-30-25-15-8. (Score is Time) Workout – Fitness FOR TIME (Time) 40-30-20-20-10* Cal Bike** Wall Balls (14/10) *Complete 15 Push-Ups after each round. **Alt. Cals: 30-25-15-15-8. (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20** Cal Bike Wall Balls (Athlete Choice) *Complete 20 Synchro Push-Ups after each round. **P1 works while P2 rests. Split work as needed. (Score is Time) Optional Cool Down – All 5-10 MIN YOGA FLOW… (No Measure) Up Dog to Down Dog 3-Legged...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB:...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB: (52.5/35) Optional Finisher...