BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB: (52.5/35) Optional Finisher...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps) 120/100 Cal Row 100 Box Jumps (Athlete Choice) 80 Toes to Bar 60 Pull-Ups or Ring Rows *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) ODD # CLASS OPTION AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Box Jumps 30 Toes to Bar 20 Pull-Ups Ring Rows (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 BB Calf Smash 10/10 SLOW Rower Hamstring...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps) 120/100 Cal Row 100 Box Jumps (Athlete Choice) 80 Toes to Bar 60 Pull-Ups or Ring Rows *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) ODD # CLASS OPTION AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Box Jumps 30 Toes to Bar 20 Pull-Ups Ring Rows (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 BB Calf Smash 10/10 SLOW Rower Hamstring...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps) 120/100 Cal Row 100 Box Jumps (Athlete Choice) 80 Toes to Bar 60 Pull-Ups or Ring Rows *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) ODD # CLASS OPTION AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Box Jumps 30 Toes to Bar 20 Pull-Ups Ring Rows (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 BB Calf Smash 10/10 SLOW Rower Hamstring...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps) 120/100 Cal Row 100 Box Jumps (Athlete Choice) 80 Toes to Bar 60 Pull-Ups or Ring Rows *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) ODD # CLASS OPTION AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Box Jumps 30 Toes to Bar 20 Pull-Ups Ring Rows (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 BB Calf Smash 10/10 SLOW Rower Hamstring...