BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Jog 10 Leg Swings Forward + Back (ES) 10 Leg Swings Cross Body (ES) 10 Floor Scrapers 10 Calf Raises 10 Glute Bridge Raises 10 Dead Bugs Into… 2 ROUNDS 6 Pause Up-Downs (2nd RND: No pause) 6/6 Ankle Rolls In 6/6 Ankle Rolls Out 10 Sec High Knees 10 Sec Butt Kickers 10 Sit Ups Workout – All EMOM x 30 MINUTES (AMRAP – Reps) MIN 1 – 15 Up-Down to Target* MIN 2&3 – 400m Run MIN 4 – Max Sit-Ups MIN 5 – Rest *Target ideally is 6″ above standing reach. (Score is Total Sit-Ups) Optional Cool Down – All 1-2 SETS FOR QUALITY (No Measure) 200m Cool Down Walk 10 Cat/Cows :30/:30 Side Plank -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) KG KB: (16/12) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All EMOM x 8 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All EMOM x 8 MINUTES (No Measure) MIN 1 – :40 Alt. V-Ups...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 20 Alt. V-Ups :40 Plank or Hollow Body...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 20 Alt. V-Ups :40 Plank or Hollow Body...