BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (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) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 70 Single Unders...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (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) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 70 Single Unders...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (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) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) KG BB: (85/60) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1 ROUND 2:00 Cardio 30 Bicycle Crunches 20 Slow Shoulder Taps 10/10 DB Curl + Press Into… SPECIFIC WARM-UP 1-2 ROUNDS 7/7 DB Hang Snatch :10 Top of Ring Hold :10 Bottom of Ring Hold 5 Push-Ups 7 Sit-Ups Workout – All EMOM x 30 MINUTES (AMRAP – Reps) MIN 1&2 – Cardio Choice* MIN 3 – 10-15 Strict Dips** MIN 4 – 10/10 DB Hang Power Snatch (Athlete Choice) MIN 5 – Max Sit-Ups MIN 6 – Rest *Moderate Pace, Nasal Breathing Only. **Option for Bench or Rings. (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 Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On the 2nd round, switch to Alt. Box Jump Overs Strength – All Power Clean (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Clean ) (Score is Weight) Workout of the Week – Performance “SUPERSONIC” (Time) 20 ROUNDS FOR TIME 1 Power Clean (205/145) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups (Score is Time) KG BB: (90/65) Workout of the Week – Fitness “SUPERSONIC (FITNESS)” (Time) 20 ROUNDS FOR TIME 1 Power Clean (145/100) 2 Box Jump Overs (20) 3 Pull-Ups* *Option for Jumping C2B Pull-Ups (Score is Time)...