BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 6 Kang Squats 6 Scap Pull-Ups 6 Strict Hanging Knee Raises 100m Run Into… 2 SETS 8 Banded Pull Aparts 16 Banded Bicep Curls 8 Banded Lat Pulldowns 100m Run Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Bar 2 Rope Climbs (Score is Rounds + Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Something 6 Strict Pull-Ups (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 10/10 Single Arm Supported DB Row 12-15 DB Bent Over Reverse Flyes -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 6 Kang Squats 6 Scap Pull-Ups 6 Strict Hanging Knee Raises 100m Run Into… 2 SETS 5/5 Single Arm Supported DB Row 6 DB Bent Over Reverse Flyes 100m Run Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Bar 2 Rope Climbs (Score is Rounds + Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Something 6 Strict Pull-Ups (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 10/10 Single Arm Supported DB Row 12-15 DB Bent Over Reverse Flyes -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches 8 Front Squat Strength – All Clean and Jerk (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders 5 Heels Elevated Squats** 25 Tall Jump Single Unders *Press the plate out in front as hips go back and down into a full squat. As you stand tall, pull the plate back into the chest. **Place heels on a 10 or 15# plate (more of a narrow stance) and perform air squats. Strength – All Back Squat (5×3 1+1/2 Back Squat ) *Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand. (Score is Weight) Workout – Performance 7...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders 5 Heels Elevated Squats** 25 Tall Jump Single Unders Strength – All Back Squat (5×3 1+1/2 Back Squat ) *Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand. (Score is Weight) Workout – Performance 7 ROUNDS FOR TIME (Time) 10 Back Squats (95/65) 35 Double Unders (Score is Time) Workout – Fitness 7 ROUNDS FOR TIME (Time) 10 Back Squats (65/45) 70 Single Unders (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Alt. Groiners MIN 2 – :45 Alt. 90-90...