BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs* *Focus on fully opening the hips before repositioning the hands. (No Measure) Workout – Performance EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 12 Box Jumps (30/24) MIN 2 – 15 Burpees MIN 3 – Max Rope Climbs MIN 4 – 100m Run (Score is Total Rope Climbs) Workout – Fitness EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 10 Box Jumps (24/20) MIN 2 – 12 Burpees MIN 3 – Max Strict Pull-Ups MIN 4 – 100m Run (Score is Total Strict Pull-Ups) Optional Finisher – All EMOM x 6 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs* *Focus on fully opening the hips before repositioning the hands. (No Measure) Workout – Performance EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 12 Box Jumps (30/24) MIN 2 – 15 Burpees MIN 3 – Max Rope Climbs MIN 4 – 100m Run (Score is Total Rope Climbs) Workout – Fitness EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 10 Box Jumps (24/20) MIN 2 – 12 Burpees MIN 3 – Max Strict Pull-Ups MIN 4 – 100m Run (Score is Total Strict Pull-Ups) Optional Finisher – All EMOM x 6 MINUTES (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 16 Toe Touch Jumping Jack 12 Glute Bridges 8 Tuck-Ups 4 Inch Worms w/ Push-Up Into… 2 ROUNDS 16 Cross-Body Toe Touch Jumping Jacks 6/6 Split Squats 8 V-Ups 4 Double Push-Ups to Pike Workout – All 5 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 4 Reps of Gym. Push** 8 V-Ups or Tuck-Ups 12 Walking Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each round. **Gym Push Options… Push-Up Pike Push-Up Hand Release Push-Up Handstand Push-Up (Score is Total Rounds + Reps) Post-Workout Strength – All 3 SETS (No Measure) 15-20 DB Hip Thrusts* 8/8 DB Goblet Bulgarian Split Squats* 1:00 Plank Hold *Use box or bench to support. -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Strength – All EMOM x 8 MINUTES (Weight) MIN 1 – 1 Power Clean + 2 Hang Power Cleans MIN 2 – 1 Power Snatch + 2 Hang Power Snatches *Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power Cleans (95/65 lb)U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Workout – Performance Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power Cleans (95/65 lb)U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism...