BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all sets. Goal is heavier than workout weight. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 25 Deadlifts (155/105) 12 Bar Muscle-Ups (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 25 Deadlifts (115/75) 12 Pull-Ups (Score is Time) Optional Cool Down – All AMRAP x 6 MINUTES (No Measure) 5/5 Moose...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all sets. Goal is heavier than workout weight. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 25 Deadlifts (155/105) 12 Bar Muscle-Ups (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 25 Deadlifts (115/75) 12 Pull-Ups (Score is Time) KG BB: (52.5/35) Optional Cool Down – All AMRAP x...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS* (Time) 10 Toes to Bar or Toes to Something 20 Box Jumps (24/20) 30 Push-Ups or Knee Push-Ups 40 Walking Lunges 200m DB Farmer Carry (Athlete Choice) *Option to Wear 20/14 Weight Vest -Rest 2:00 b/t Sets- (Score is Total Time) Optional Cool Down – All 2-3 SETS (No Measure) :30/:30 Half Pigeon on Box 15 Glute Bridge-Ups + :30 Glute Bridge Hold 100m EZ Walk -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2 ROUNDS 10 Toe Touch Jumping Jacks 10 BB Elbow Punches 5 Hang Muscle Cleans 5 Strict Press Weightlifting Hang Power Clean (E90s x 15 Minutes 2 Hang Power Cleans) ***add weight each set building to a heavy double Workout – Performance Workout – Fitness 2 ROUNDS FOR TIME (Time) 400m Run 15 Hang Power Cleans (165/105) (Score is Time) Partner Workout Option 2 ROUNDS FOR TIME (Time) 400m Run 15 Hang Power Cleans (115/75) (Score is Time) IN TEAMS OF 2… (Time) FOR TIME 800m Run 60 Power Clean & Jerks (Athlete Choice) *P1...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2 ROUNDS 10 Toe Touch Jumping Jacks 10 BB Elbow Punches 5 Hang Muscle Cleans 5 Strict Press Strength – All ON A 20:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Clean + 1 Hang Clean* + 2 Shoulder to Overhead *Option for Squat or Power. (Score is Weight) Workout – Performance 2 ROUNDS FOR TIME (Time) 400m Run 15 Power Clean & Jerks (135/95) (Score is Time) KG BB: (60/42.5) Workout – Fitness 2 ROUNDS FOR TIME (Time) 400m Run 15 Power Clean & Jerks (95/65) (Score is Time) KG BB:...