BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :20 Bike* :10 Rest *Increasing pace (EZ → Mod → Hard → Sprint) Into… 2 ROUNDS 10 Banded Pull Aparts 10 Scap Pull-Ups 10 KB Sumo Deadlift :10 Tuck Hold Into… 1-2 ROUNDS 20 Alt. Shoulder Taps** 10 Ring Rows 5 Scap Pull-Ups 5 KB Upright Row **2nd Round perform Pike Shoulder Taps Skill – All 3 SETS* (No Measure) :20 L-Hang or Tuck Hang :20 Chin Over the Bar Hold or Top of Ring Row Hold :20 Wall Handstand Hold or Pike Hold *Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning. -Rest 1:00 b/t Sets- (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 12/10 Cal Bike 12 KB Sumo Deadlift High Pulls (70/53) 6 Strict Pull-Ups* *Option for...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY 5 Down Dog to Cobra 5/5 Groiner with Twist 5/5 Samson Lunge 5/5 Cat-Cow 5 90/90 Rotations Into… 2 ROUNDS :20 Bottom of WB Squat Hold 10 WB Push Press 10 WB Front Squats 5 Up-Down + Shoulder Taps :20 Hollow Hold Into… 1-2 ROUNDS 7 WB Thrusters 7 Burpees 7 Sit-ups Workout – Performance FOR TIME (Time) 50-40-30-20-10 Wall Balls (20/14) Burpees Sit-Ups* *GHD Optional (Score is Time) KG WB: (9/6) Workout – Fitness FOR TIME* (Time) 40-30-20-10 Wall Balls (14/10) Burpees Sit-Ups *100 Reps Total of Each Movement (Score is Time) KG WB: (6/5) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20 Wall Balls (Athlete Choice) Burpees Sit-Ups *P1 works while P2 rests. Split work as needed. (Score is Time) Optional Cool Down – All 1-2 ROUNDS FOR QUALITY (No Measure) 100m...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up & Overs* *1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press Strength – All Clean and Jerk (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (155/105) 10 Box Jump Overs (24/20) (Score is Time) Workout – Fitness 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (115/75) 10 Box Jump Overs...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS :20 Bottom of WB Squat Hold 10 WB Push Press 10 WB Front Squats 5 Up-Down + Shoulder Taps :20 Hollow Hold Into… 2 ROUNDS 7 WB Thrusters 7 Burpees 7 Sit-ups Workout – Performance FOR TIME (Time) 50-40-30-20-10 Wall Balls (20/14) Burpees Sit-Ups (Score is Time) Workout – Fitness FOR TIME* (Time) 40-30-20-10 Wall Balls (14/10) Burpees Sit-Ups (Score is Time) Optional Cool Down – All 1-2 ROUNDS FOR QUALITY (No Measure) 100m EZ Walk 10 Cat/Cows 10 Alt. Bird Dogs 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up & Overs* *1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press Strength – All Clean and Jerk (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (155/105) 10 Box Jump Overs (24/20) (Score is Time) KG BB: (70/47.5) Workout – Fitness 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (115/75) 10...