BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) Bike Tabata (:20 ON / :10 OFF) x 8 SETS -Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS 10 Box Step Overs 10 Up-Downs 10 DB Bent Over See-Saw Rows* 10 Alt. DB/KB Suitcase DL *Switch to DB Slides in round 2 Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 40 Box Step-Overs (Athlete Choice) 30 Up-Downs 20 No Push-Up DB Renegade Rows (Athlete Choice) 100m DB/KB Suitcase Carry (Athlete Choice) (Score is Rounds + Reps) Partner Finisher – All AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 100 Russian Twists *P1 completes the Russian Twists while P2 holds a Plank. Once reps are completed athletes switch. (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow Punches 8 Toes to Bar/Toes to Something Strength – All ON A 10:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Power Clean + 2 Hang Cleans* *Option for Squat or Power. (Score is Weight) Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Bar Max Power Cleans (165/115) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Power Cleans) KG BB: (75/52.5) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Something Max Power Cleans (115/75) w/ Time...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow Punches 8 Toes to Bar/Toes to Something Strength – All ON A 10:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Power Clean + 2 Hang Cleans* *Option for Squat or Power. (Score is Weight) Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Bar Max Power Cleans (165/115) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Power Cleans) KG BB: (75/52.5) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Something Max Power Cleans (115/75) w/ Time...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… AMRAP x 6 MINUTES 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Air Squats (*Add WB after 1ST RND) 10 WB Push Press 10 Bird Dogs Strength – All Back Squat (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance 10 ROUNDS FOR TIME (Time) 12 Wall Balls (20/14) 30 Double Unders (Score is Time) KG WB: (9/6) Workout – Fitness 10 ROUNDS FOR TIME (Time) 10 Wall Balls (14/10) 60 Single Unders (Score is Time) KG WB: (6/5) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 –...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… 2 ROUNDS 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Wallball Shots Strength – All Back Squat (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance 10 ROUNDS FOR TIME (Time) 12 Wall Balls (20/14) 30 Double Unders (Score is Time) Workout – Fitness 10 ROUNDS FOR TIME (Time) 10 Wall Balls (14/10) 60 Single Unders (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :25/:25 Foot Smash MIN 2 – :25/:25 Calf Smash MIN 3 – :50 Child’s Pose (No Measure)