BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 10/10 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead) Into … 2 ROUNDS (w/ DB or Backpack) 40 Single-Unders (Double-Unders in 2nd round) 12 DB Deadlift 12 DB Push Press 12 DB Front Rack Alt. Lunges Workout Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 12 Alt. DB Snatches 12/12 Single Arm Overhead Alt. Lunges 24 Double-Unders (Score is Time Each Set) Workout – HOME Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 12 Backpack Clean & Jerk 12 Backpack Overhead Lunge 24 Mountain Climbers (Score is Time Each Set)

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) QUICK BODYWEIGHT WARM-UP AMRAP x 4 MINUTES 4 Alternating Lunges w/ PVC Pass-Thru 4 Burpees 4 Hollow Rocks 4 Broad Jumps (or Tuck Jumps) -Then into a barbell specific warm-up- BARBELL WARM-UP (can also use DB) 2 SETS 3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL) 3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm) 3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm) 3-5 Reps of Behind the Neck Strict Press (DB Strict Press) Strength Hang Snatch (1×3) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Squat Snatch HSS in Strength — Can be adjusted a number of ways to meet you needs…if can snatch but not comfortable in the full squat, do power snatch + OHS. You can also switch the movement to Hang Squat/Power Clean +...

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold (or :20 hollow position) Into … 1 ROUND :45 Row, Bike or Run 10 Air Squats 10 Hollow Rocks 10 Knee Push-Ups 5/5 Single Arm Ring Row or 10 Bent Over Rows Workout “BASELINE” (Time) FOR TIME 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Ring Rows or Pull-Ups *New Benchmark Workout -10:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) FOR TIME 400m Run 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Backpack Ground 2 Overhead *Optional to wear Backpack for full workout (Score is Time)

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the 2:30 point Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Box Jumps DB Push Press Cal. Bike (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Up-Down + Tuck Jump Backpack Push Press Backpack Front Squat (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pull* 8 Calf Raises on Elevated Surface :45 Tuck Hold *Fast pull up, slow lower down (No Measure)

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 SETS 1:00 Run, Bike, Row, or Ski (increase pace each round) 10 PVC Pass-Thru (or Arm Circles) 10 PVC Presses (or Pike Push-Ups) 10 PVC Good Mornings (or Body Weight Good Mornings) 10 Alternating Groiners 10 Perfect Air Squats 10 Perfect Push-Ups* 10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows) BARBELL WARM-UP 2-3 SETS (w/ empty barbell or PVC- can also use DB) 5-7 Slow Deadlifts 5-7 Hang Power Cleans 5-7 Alternating Elbow Punches (each side) 5-7 Front Squats 5-7 Strict Press or Push Press Workout Metcon (AMRAP – Rounds and Reps) 6 SETS AMRAP x 3 MINUTES 4 Power Clean (115/75)|(75/55) 4 H-R Push-Ups 4 Box Jumps (20/16)* -Rest 1:00 b/t Sets- *Athlete can choose to jump-up or step-up but must step-down each rep. (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Loading — adjust...