BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLs 10 RKBS Workout – Performance FOR TIME (Time) 500/400m Row 50 Box Jumps (20) 40 Russian KB Swings (70/53) 1000/800m Row 40 Box Jumps (24/20) 30 Russian KB Swings 1500/1250m Row 30 Box Jumps (30/24) 20 Russian KB Swings (Score is Time) Workout – Fitness FOR TIME (Time) 400/300m Row 50 Box Jumps (20) 40 KB Swings (53/35) 800/650m Row 40 Box Jumps (24/20) 30 KB Swings 1200/1000m Row 30 Box Jumps (Athlete Choice) 20 KB Swings (Score is Time) Post-Workout Strength – All 2-3 SETS (No Measure) 10/10 Single Arm KB Bent Over Rows 10/10 Single Leg KB RDLs 12/12 Poliquin Step-Up -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3:00 Cardio Choice Into… 2 ROUNDS 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Pike Scap Push-Ups 10/10 Groiner Twists Into… 2 ROUNDS 5 Ring Rows 5 Kip Swings 5 Push-Up to Pike 5 Air Squats + 5 Narrow Air Squats Classic Workout – All Choose either Mary or Cindy! Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Classic Workout – All Choose either Mary or Cindy! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip Rotations 10 Cat/Cows -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 BB RDL 10 Superman Holds (:03-:05 per hold) *Increase pace each round Strength – All Deadlift (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance EVERY 3:00 x 5 SETS (Time) 15/12 Cal Bike 7 Deadlifts (275/185) -Rest w/ Time Remaining- (Score is Slowest Time) KG BB: (125/85) Workout – Fitness EVERY 3:00 x 5 SETS (Time) 12/10 Cal Bike 7 Deadlifts (185/135) -Rest w/ Time Remaining- (Score is Slowest Time) KG BB: (60/42.5) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 SLOW Bird Dogs 10...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 Deadlift Strength – All Deadlift (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance EVERY 3:00 x 5 SETS (Time) 15/12 Cal Bike 7 Deadlifts (275/185) -Rest w/ Time Remaining- (Score is Slowest Time) Workout – Fitness EVERY 3:00 x 5 SETS (Time) 12/10 Cal Bike 7 Deadlifts (185/135) -Rest w/ Time Remaining- (Score is Slowest Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 SLOW Bird Dogs 10 Slow Alt. Scorpions 10 Alt. Groiners w/Twist* 5 Up Dog to Down Dogs -Rest as Needed b/t...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press 6 Burpees 6 Alt. Lateral Jumps Over Bar 6 Empty Barbell Thrusters Strength – All Push Press (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Shoulder to Overhead (115/75) 30 Burpees Over Bar 20 Thrusters (Score is Time) KG BB: (52.5/35) Workout – Fitness FOR TIME (Time) 40 Shoulder to Overhead (75/55) 30 Burpees 20 Thrusters (Score is Time) KG BB: (35/25) Optional Finisher – All FOR QUALITY (No...