BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers Workout – All 4 SETS FOR QUALITY (No Measure) 3:00 Cardio Choice 10 Tempo DB Goblet Squats (30X0)|(Athlete Choice) 15 Tempo DB Chest Flyes (2020) 10/10 Tempo Single Arm KB/DB Bent Over Row (2020) 1:00 Static Hold* -Rest 1:00 b/t Sets- *Static Hold Options… Plank Hold Rig Hang Hold Handstand Hold Tuck/Hollow hold Wall Sit (No Measure) Optional Cool Down – All FOR RECOVERY (No Measure) 15 Slow Arm Haulers 10 Alt. Groiners w/ Thoracic Twist 1:00 Child’s Pose 1:00 Rebound Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (Build to a 1-Rep Push Press) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (115/75) 7 Push Press 9 Burpees Over Bar (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (75/55) 7 Push Press 9 Burpees (Score is Rounds + Reps) KG BB: (35/25) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Alt. Wrist Circles 6/6 SLOW...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 20 Band Pull Aparts 10 Strict Press 2 ROUNDS 5 Burpees 5 Hang Muscle Clean 5 Push Press Strength – All Push Press (Build to a 1-Rep Push Press) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (115/75) 7 Push Press 9 Burpees Over Bar (Score is Rounds + Reps) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (75/55) 7 Push Press 9 Burpees (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Alt. Wrist Circles 6/6 SLOW Moose Antlers 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (115/75) 7 Push Press 9 Burpees Over Bar (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (75/55) 7 Push Press 9 Burpees (Score is Rounds + Reps) KG BB: (35/25) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4 Strict PU 2nd RND) Workout – Performance FOR TIME* (Time) 150/125 Cal Bike 120 DB Farmers Lunges (50/35) 40 Muscle-Ups** *Partition reps and movements as needed. **Option for Bar or Ring. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME* (Time) 125/105 Cal Bike 100 DB Farmers Lunges (35/20) 60 Pull-Ups *Partition reps and movements as needed. (Score is Time) KG BB: (15/10) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Foam Roll 10 Alt. Bird Dogs 1:00 Calf Smash on Barbell 10 Alt. Dead Bugs -Rest as...