BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 20 Alt. V-Ups :40 Plank or Hollow Body...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 20 Alt. V-Ups :40 Plank or Hollow Body...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) KG KB: (16/12) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All EMOM x 8 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back Squat* ) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB Thrusters (50/35) Chest to Bars *If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over. (Score is Total Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back Squat* ) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB Thrusters (50/35) Chest to Bars *If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over. (Score is Total Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB...