BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (50/35) 15 Box Jumps (24/20) 10 DB Farmer Alt. Box Step-Ups 2 Rope Climbs (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (35/20) 15 Box Jumps (20) 10 DB Farmer Alt. Box Step-Ups 5 Strict Pull-Ups (Score is Rounds + Reps) Post-Workout Skill – All 3 SETS* (No Measure) :20 Top of the Dip Hold :20 Bottom of the Dip Hold 10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats *Dip can be...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (50/35) 15 Box Jumps (24/20) 10 DB Farmer Alt. Box Step-Ups 2 Rope Climbs (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (35/20) 15 Box Jumps (20) 10 DB Farmer Alt. Box Step-Ups 5 Strict Pull-Ups (Score is Rounds + Reps) KG DB: (15/10) Post-Workout Skill – All 3 SETS* (No Measure) :20 Top of the Dip Hold :20 Bottom of the Dip Hold 10-12 Alt. Banded Pistol Squats or Alt. Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo Deadlift (5-5-5-5*) *Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set. (Score is Weight) Workout – Performance EVERY 2:00 x 6 SETS (AMRAP – Reps) 20/15 Cal Bike Max Sumo Deadlift High Pulls (95/65) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) KG BB: (42.5/30) Workout – Fitness EVERY 2:00 x 6 SETS (AMRAP – Reps) 15/12 Cal Bike Max Sumo Deadlift High Pulls (65/45) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo Deadlift (5-5-5-5*) *Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set. (Score is Weight) Workout – Performance EVERY 2:00 x 6 SETS (AMRAP – Reps) 20/15 Cal Bike Max Sumo Deadlift High Pulls (95/65) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) Workout – Fitness EVERY 2:00 x 6 SETS (AMRAP – Reps) 15/12 Cal Bike Max Sumo Deadlift High Pulls (65/45) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) Optional Cool...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Kang Squat MIN 2 – Yoga Push-Ups MIN 3 – Alt. Samson Lunges MIN 4 – Pike Shoulder Taps Into… 2 SETS 8 Burpees 8/8 Single Arm DB Deadlift 8 Alt. DB Hang Snatches :20 Handstand Hold / Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 3 Wall Walks 12 Burpees 18 Alt. DB Hang Snatches (50/35) 24 Single DB Overhead Alt. Lunge* *Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 3 Half Wall Walks 12 Burpees 18 Alt. DB Hang Snatches (35/20) 24 Single DB Front Rack Alt. Lunge* *Perform...