BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 8 Box Step Overs 8 BW Good Mornings 8 Jumping Air Squat 8 Groiners Then Into… 2 ROUND 8/8 Leg Swings 4 Box Jump Overs 8 BB DL 4/4 Lateral Lunges Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Deadlifts*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (275/185) 30 Box Jump Overs 10 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Deadlifts (185/135) 30 Box Jump Overs 10 Deadlifts (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 800/500 Alt. Box Step-Ups (24/20)* Week 4 of 5 — “Chad” Extra Credit *Weight...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 Rounds: 6/6 Split Squat 5 Pike to Updog 6 Strict Press 2 Rounds: 10 Walking Lunge 5/5 Thread Needle 5 Push Press (2nd rd add weight) Strength – All Push Press (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Push Press*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 10 Shoulder to Overhead (135/95) 40 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 10 Shoulder to Overhead (95/65) 40 Walking Lunges (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 5:00 Foam Roll or Barbell Smash of Choice (No...