BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 Rounds: 6/6 Split Squat 5 Pike to Updog 6 Strict Press 2 Rounds: 10 Walking Lunge 5/5 Thread Needle 5 Push Press (2nd rd add weight) Strength – All Push Press (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Push Press*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 10 Shoulder to Overhead (135/95) 40 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 10 Shoulder to Overhead (95/65) 40 Walking Lunges (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 5:00 Foam Roll or Barbell Smash of Choice (No...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 200m Run 10/10 Split Squats 5 Muscle Clean 10 Elbow Punches 10 BB Strict Press Strength – All Push Press (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Push Press*) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 10 Shoulder to Overhead (135/95) 40 Walking Lunges (Score is Rounds + Reps) KG BB: (60/42.5) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 10 Shoulder to Overhead (95/65) 40 Walking Lunges (Score is Rounds + Reps) KG BB: (42.5/30) Optional Cool Down – All FOR QUALITY (No Measure) 5:00 Foam Roll or Barbell Smash of Choice (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Toe Touch Jumping Jacks 12 Scap Push Ups 12 Bird Dogs 12 Glute Bridge Ups :10 Pike Hold Into… 2 ROUNDS 40 Single Unders OR 30 Crossover Singles 8 Russian KB Swings 8 Sit Ups 8 Ring Rows :10 Dead Rig Hang Skill – All 3 SETS* (No Measure) :30 HS Hold** :30 Active Hang Hold :30 Top of Ring Hold :30 Bottom of Ring Hold -Rest As Needed b/t Sets- *Minimal rest b/t movements. **Wall or Free Standing. (No Measure) Workout – All 5 ROUNDS FOR TIME (Time) 40 Crossover Single Unders or 60 Single Unders 30 Sit-Ups 20 Russian KB Swings (Athlete Choice) Reps of Gymnastics Pull *Option for Gymnastics… 3 Rope Climbs 10 Strict Pull-Ups 15 Strict Ring Rows (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) OPTIONAL GENERAL MOBILITY 8 Bootstrappers 10 Groiners w/ a Twist 12 Scap Push-Ups 10 Alt. Scorpions Into… SPECIFIC WARM-UP 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups 5/5 WB Around the World → 10 WB Strict Press Workout – Performance FOR TIME (Time) 50-40-30-20-10* Cal Bike* Wall Balls (20/14) *Complete 20 Push-Ups after each round. **Alt. Cals: 40-30-25-15-8. (Score is Time) KG WB: (9/6) Workout – Fitness FOR TIME (Time) 40-30-20-20-10* Cal Bike** Wall Balls (14/10) *Complete 15 Push-Ups after each round. **Alt. Cals: 30-25-15-15-8. (Score is Time) KG WB: (6/5) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20** Cal Bike Wall Balls (Athlete Choice) *Complete 20 Synchro Push-Ups after each round. **P1 works while P2...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups 5/5 WB Around the World → 10 WB Strict Press Workout – Performance FOR TIME (Time) 50-40-30-20-10* Cal Bike* Wall Balls (20/14) *Complete 20 Push-Ups after each round. **Alt. Cals: 40-30-25-15-8. (Score is Time) Workout – Fitness FOR TIME (Time) 40-30-20-20-10* Cal Bike** Wall Balls (14/10) *Complete 15 Push-Ups after each round. **Alt. Cals: 30-25-15-15-8. (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20** Cal Bike Wall Balls (Athlete Choice) *Complete 20 Synchro Push-Ups after each round. **P1 works while P2 rests. Split work as needed. (Score is Time) Optional Cool Down – All 5-10 MIN YOGA FLOW… (No Measure) Up Dog to Down Dog 3-Legged...