BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang Muscle Clean + 3 Muscle Clean 20 Double Unders 10 Small Kips 3 Power Clean + 3 Front Squats Weightlifting Deadlift (1×1) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES* 1 Muscle-Up** 2 Power Clean (205/145) 20 Double Unders -Rest 1:00 b/t Sets- *Pick up where you left off. **Option for Ring or Bar. (Score is Total Rounds + Reps) KG...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 Scap Pull Ups 8 Kipping Knee Raises *Optional 8 Thread the Needle 8 Scorpion Twist Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (115/75) Toes to Bar (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (75/55) Toes to Something (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall Balls 8 Burpees Strength – All Back Squat (“NCFIT LIFT-OFF 24.2 (ALL)” ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Back Squat ) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22) Workout – Performance FOR TIME (Time) 20 Handstand Push-Ups 30 Back Squats (135/95) 40 Burpees 50 Wall Balls (20/14) (Score is Time) KG BB: (60/42.5) KG WB: (9/6) Workout – Fitness FOR TIME (Time) 20 DB Push Press (35/20) 30 Back Squats (95/65) 40 Burpees 50 Wall...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 Scap Pull Ups 8 Kipping Knee Raises *Optional 8 Thread the Needle 8 Scorpion Twist Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (115/75) Toes to Bar (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (75/55) Toes to Something (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 Scap Pull Ups 8 Kipping Knee Raises *Optional 8 Thread the Needle 8 Scorpion Twist Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (115/75) Toes to Bar (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (75/55) Toes to Something (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure)...