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” (AMRAP – Reps) 20 ROUNDS FOR TIME 1 Power Clean (205/145) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups (Score is Time) 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 (Score is Time) Partner Workout Option IN TEAMS OF...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :15 Legs + Torso Only Rowing :15 Arms + Torso Only Rowing :30 Full Stroke Rowing 5 Push Up to Down Dog 10 Alternating Piked Toe Taps 5/5 Moose Antlers 10 Bird Dogs Into… 1-2 ROUNDS 12/10 Cal Row 8 Strict Press 8 Bent Over Rows 8 Tempo Push Ups (31X1) Workout – Performance FOR TIME* (Time) 25-20-15-10-5 Push Press (115/75) *Complete 15/12 Cal Row after every full set. (Score is Time) Workout – Fitness FOR TIME* (Time) 25-20-15-10-5 Push Press (75/55) *Complete 12/10 Cal Row after every full set. (Score is Time) Post-Workout Strength – All Bench Press (10-8-6-4*) *Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set. (Score is Weight)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :15 Legs + Torso Only Rowing :15 Arms + Torso Only Rowing :30 Full Stroke Rowing 5 Push Up to Down Dog 10 Alternating Piked Toe Taps 5/5 Moose Antlers 10 Bird Dogs Into… 1-2 ROUNDS 12/10 Cal Row 8 Strict Press 8 Bent Over Rows 8 Tempo Push Ups (31X1) Workout – Performance FOR TIME* (Time) 25-20-15-10-5 Push Press (115/75) *Complete 15/12 Cal Row after every full set. (Score is Time) KG BB: (52.5/35) Workout – Fitness FOR TIME* (Time) 25-20-15-10-5 Push Press (75/55) *Complete 12/10 Cal Row after every full set. (Score is Time) KG BB: (35/25) Post-Workout Strength – All Bench Press (10-8-6-4*) *Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set. (Score is Weight)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 100m Run 8 Good Mornings 8 Calf + Tib Raise 10 Alt. Lunges + Twist 10 Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders* 10 Tuck-Ups or V-Ups 8 Russian KB Swings 8 KB Goblet Alt. Lunges *Option to switch to Double Unders @ 3:00. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES* 400m Run** 60 Toes to Bar or Toes to Something 80 Russian KB Swings (Athlete Choice) 120 KB Goblet Alt. Lunges 160 Double Unders or 320 Single Unders *P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests. **Every 100m= 1 Rep. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 6 SETS (Time) 200m Run 10 Toes...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 400m Run Into… 1 ROUND 6 Push-Ups to Pike 8 Bootstrappers 10 Up-Downs Into… 1 ROUND 6 DB Strict Press 8 Air Squats 10 Burpees Into… 1 ROUND 6 Pike Push-Ups 8 Front Squats 10 Burpees over Bar Skill – All EMOM x 5 MINUTES* (No Measure) Choose a Pressing Complex… *Pressing Complex Options: GYM. OPTION… 2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups or… DB OPTION… 2 DB Strict Press + 2 DB Push Press (No Measure) Workout – Performance 5 ROUNDS FOR TIME (Time) 7 Strict Handstand Push-Ups 9 Front Squats (155/105) 12 Burpees Over Bar (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 7 DB Strict Press (35/20)* 9 Front Squats (115/75) 12 Burpees *Option for heavier DBs, 50/35 (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No...