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) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats. Strength – All Back Squat (4×5 Tempo Back Squat (31X1)* ) *Build to a Moderate weight and stay Moderate across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 9 ‘No Push-Up’ Renegade Rows (50/35)* 12 DB Front Squats 15/10 Cal Bike *1 Rep= Row (R) + Row...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 Snatch Grip High Pulls* 8 WB Front Squats** *RND 2: Complete 10 Muscle Snatch **RND 2: Complete 8 WB Thrusters Strength – Performance Metcon (Weight) Build to a Moderate-Heavy Complex… 1 Hang Power Snatch + 2 Squat Snatch (Score is Weight) Strength – Fitness Metcon (Weight) Build to a Moderate Complex… 1 Hang Power Snatch + 2 Power Snatch (Score is Weight) Workout – Performance EVERY 2:00 x 4 SETS (AMRAP – Reps) 15 Hang Power Snatches (115/75) Max Wall Balls (20/14) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Wall Balls) Workout – Fitness EVERY 2:00 x 4 SETS (AMRAP – Reps) 15 Hang Power Snatches (75/55) Max Wall Balls (14/10) in Time Remaining… -Rest 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – Performance Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here KG BB: (100/70) Hero Workout – Fitness “BRADSHAW (FITNESS)” (Time) 10 ROUNDS FOR TIME 3 DB Push Press (35/20) or Pike Push-Ups 6 Deadlifts (155/105) 12 Jumping Pull-Ups 48 Single Unders KG BB: (70/47.5) (Score is Time) U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington,...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – Performance Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here Hero Workout – Fitness “BRADSHAW (FITNESS)” (Time) 10 ROUNDS FOR TIME 3 DB Push Press (35/20) or Pike Push-Ups 6 Deadlifts (155/105) 12 Jumping Pull-Ups 48 Single Unders KG BB: (70/47.5) (Score is Time) U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the...