BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – KB/DB Suitcase Hold* MIN 2 – Cal Bike (Workout Pace) MIN 3 – V-Ups/Tuck-Ups MIN 4 – Hand Release Push-Ups/Knee Push-Ups * :20 with the right arm and :20 with the left arm. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 200m KB or DB Farmers Carry (Athlete Choice)* 35/25 Cal Bike 25 V-Ups or Tuck-Ups 15 Hand Release Push-Ups or Knee Push-Ups *Use a pair of Light or Light-Moderate KBs (Score is Rounds + Reps) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 KB Alt. Around the Worlds MIN 2 – :45 KB Hollow Body Flutter Kicks...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – KB/DB Suitcase Hold* MIN 2 – Cal Bike (Workout Pace) MIN 3 – V-Ups/Tuck-Ups MIN 4 – Hand Release Push-Ups/Knee Push-Ups * :20 with the right arm and :20 with the left arm. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 200m KB or DB Farmers Carry (Athlete Choice)* 35/25 Cal Bike 25 V-Ups or Tuck-Ups 15 Hand Release Push-Ups or Knee Push-Ups *Use a pair of Light or Light-Moderate KBs (Score is Rounds + Reps) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 KB Alt. Around the Worlds MIN 2 – :45 KB Hollow Body Flutter Kicks...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength – All Back Squat (3×5 Tempo Back Squat (31X1)* ) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. KG BB: (20/15) Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog *Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5 DBL DB Deadlift 10 Alt Lunges** *Round 2 → 30 Double Unders **Round 2 → 10 DBL DB Farmers Lunges Workout – Performance EMOM x 20 MINUTES (Time) MIN 1 – 50 Double Unders MIN 2 – 20 DB Front Rack Alt. Lunges (50/35) MIN 3&4 – 400m Run MIN 5 – Rest (Score is Slowest 400m Run) KG DB: (22.5/15) Workout – Fitness EMOM x 20 MINUTES (Time) MIN 1 – 100 Single Unders MIN 2 – 20 DB Farmer Alt. Lunges (35/20) MIN 3&4 – 300m Run MIN 5 – Rest (Score is...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog *Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5 DBL DB Deadlift 10 Alt Lunges** *Round 2 → 30 Double Unders **Round 2 → 10 DBL DB Farmers Lunges Workout – Performance EMOM x 20 MINUTES (Time) MIN 1 – 50 Double Unders MIN 2 – 16 DB Front Rack Alt. Lunges (50/35) MIN 3&4 – 400m Run MIN 5 – Rest (Score is Slowest 400m Run) Workout – Fitness EMOM x 20 MINUTES (Time) MIN 1 – 100 Single Unders MIN 2 – 16 DB Farmer Alt. Lunges (35/20) MIN 3&4 – 300m Run MIN 5 – Rest (Score is Slowest 300m Run)...