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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 Box Jump-Overs Into… 1 ROUND 1:00 Row (Workout Pace) 10 Med Ball Thrusters 8 Burpee 6 Box Jump-Overs MID-YEAR CHALLENGE 24.3 (PERFORMANCE) “THE DESCENT (PERFORMANCE)” (Time) 5 ROUNDS FOR TIME 20/15 Cal Row 50 Wall Balls (20/14)* 10 Burpee Box Jump Overs (24/20) *Wall Balls come down by 10-Reps Every Round (50-40-30-20-10) (Score is Time) KG WB: (9/6) MID-YEAR CHALLENGE 24.3 (FITNESS) “THE DESCENT (FITNESS)” (Time) 5 ROUNDS FOR TIME 15/12 Cal Row 50 Wall Balls (14/10)* 10 Burpee Box Jump Overs (20) *Wall Balls come down by 10-Reps Every Round (50-40-30-20-10) (Score is Time) KG WB: (6/5) Finisher – All 2-3 SETS (No Measure) 15-20 Straight Arm Banded Lat...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 Box Jump-Overs Into… 1 ROUND 1:00 Row (Workout Pace) 10 Med Ball Thrusters 8 Burpee 6 Box Jump-Overs MID-YEAR CHALLENGE 24.3 (PERFORMANCE) “THE DESCENT (PERFORMANCE)” (Time) 5 ROUNDS FOR TIME 20/15 Cal Row 50 Wall Balls (20/14)* 10 Burpee Box Jump Overs (24/20) *Wall Balls come down by 10-Reps Every Round (50-40-30-20-10) (Score is Time) MID-YEAR CHALLENGE 24.3 (FITNESS) “THE DESCENT (FITNESS)” (Time) 5 ROUNDS FOR TIME 15/12 Cal Row 50 Wall Balls (14/10)* 10 Burpee Box Jump Overs (20) *Wall Balls come down by 10-Reps Every Round (50-40-30-20-10) (Score is Time) Finisher – All 2-3 SETS (No Measure) 8-12 strict pull-ups or ring rows 15 kb upright rows 15...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Bike 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 23 MINUTES* 80/65 Cal Bike** 60 Russian KB Swings (Athlete Choice) 40 Hand Release Push-Ups 200m KB Suitcase Carry*** *P1 works while P2 rests, split work as needed. **While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold. ***Switch KB b/t partners as needed. ****10 Updowns if KB touches concrete (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 4 SETS (AMRAP – Reps) 25/20 Cal Bike 20 Russian KB Swings (Athlete Choice) 100m Suitcase Carry Max Hand Release Push-Ups in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Reps of Push-Ups) Cool Down – All ON...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Row* 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold *RND 1= Arms + Body Rowing / RND 2= Half Slide Rowing / RND 3=Full Slide Rowing. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 23 MINUTES* 80/65 Cal Bike** 60 Russian KB Swings (Athlete Choice) 40 Hand Release Push-Ups 200m KB Suitcase Carry*** *P1 works while P2 rests, split work as needed. **While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold. ***Switch KB b/t partners as needed. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 4 SETS (AMRAP – Reps) 25/20 Cal Bike 20 Russian KB Swings (Athlete Choice) 100m Suitcase Carry Max Hand Release Push-Ups in Time Remaining… -Rest 1:00 b/t Sets-...