BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty BB Deadlift 2-3 Strict Pull-Ups OR False Grip Ring Rows Strength – All Deadlift (3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance 10 ROUNDS FOR TIME (Time) 3 Deadlifts (315/205) 3 Ring Muscle-Ups (Score is Time) KG BB: (143/93) Workout – Fitness 10 ROUNDS FOR TIME (Time) 3 Deadlifts (205/145) 6 Pull-Ups (Score is Time) KG BB: (93/65) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :25/:25 Moose Antlers MIN 2 – :50 90-90 Alt. Hip Rotations MIN 3 – :25/:25 Lying Internal + External...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch -Rest as Needed b/t Sets-...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) KG BB: (70/47.5) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Ring Dips 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Box Dips 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch -Rest as Needed b/t Sets- (No...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk Stance Push Press on the second set. Strength – All Clean and Jerk (3-3-3*) *Start Light and end Moderate. This is a Deload Week. Option for Squat or Power. (Score is Weight) Week 5 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 200m DB Farmers Carry (50/35) 30 Hang Power Clean & Jerks (95/65) 60/50 Cal Bike 30 Hang Power Clean & Jerks 200m DB Farmers Carry (Score is Time) KG DB: (22.5/15) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 200m DB Farmers Carry...