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) KG BB: (70/47.5) 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) KG BB: (52.5/35) Optional Cool Down –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (50/35) 15 Box Jumps (24/20) 10 DB Farmer Alt. Box Step-Ups 2 Rope Climbs (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (35/20) 15 Box Jumps (20) 10 DB Farmer Alt. Box Step-Ups 5 Strict Pull-Ups (Score is Rounds + Reps) Post-Workout Skill – All 3 SETS* (No Measure) :20 Top of the Dip Hold :20 Bottom of the Dip Hold 10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats *Dip can be...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (50/35) 15 Box Jumps (24/20) 10 DB Farmer Alt. Box Step-Ups 2 Rope Climbs (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (35/20) 15 Box Jumps (20) 10 DB Farmer Alt. Box Step-Ups 5 Strict Pull-Ups (Score is Rounds + Reps) KG DB: (15/10) Post-Workout Skill – All 3 SETS* (No Measure) :20 Top of the Dip Hold :20 Bottom of the Dip Hold 10-12 Alt. Banded Pistol Squats or Alt. Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo Deadlift (5-5-5-5*) *Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set. (Score is Weight) Workout – Performance EVERY 2:00 x 6 SETS (AMRAP – Reps) 20/15 Cal Bike Max Sumo Deadlift High Pulls (95/65) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) KG BB: (42.5/30) Workout – Fitness EVERY 2:00 x 6 SETS (AMRAP – Reps) 15/12 Cal Bike Max Sumo Deadlift High Pulls (65/45) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo Deadlift (5-5-5-5*) *Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set. (Score is Weight) Workout – Performance EVERY 2:00 x 6 SETS (AMRAP – Reps) 20/15 Cal Bike Max Sumo Deadlift High Pulls (95/65) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) Workout – Fitness EVERY 2:00 x 6 SETS (AMRAP – Reps) 15/12 Cal Bike Max Sumo Deadlift High Pulls (65/45) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) Optional Cool...