BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers 10 PVC Cuban Press 10 Power Snatch Balance Into… 6 Snatch Deadlifts 6 Hang Muscle Snatch 10 V-Ups 10 Scap Pull-Ups + 10 Kip Swings Strength – All Snatch (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on… Power Snatch (115/75) Toes to Bar (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on… Power Snatch (75/55) Toes to Something (Score is...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 25’ Alt. High Kicks 25’ Figure 4 Stretch 25’ Right Side Karaoke 25’ Left Side Karaoke 200m Run Into.. 2 SETS 10/10 Bent Over Row :30 Plank 16 Alt. Shoulder Taps 10/10 No Push Up Renegade Row 5 Narrow Push Up Workout – All EVERY 7:00 FOR 3 SETS (AMRAP – Reps) 800m Run 15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)* Max Dips in Remaining Time *1 Rep = Row (R) + Row (L). **Option for Ring or Box Dips -No Additional Rest b/t Sets- (Score is Lowest Reps of Dips) Finisher – All 2-3 SETS (No Measure) 20-25 Seated Double Banded Lat Pull-Downs 20-25 Banded Upright Rows 15-20 Banded Hammer Curls -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Burpees 10 Med. Ball Push Press to Target 30 Single/ Double Unders Benchmark Workout – Performance Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball *Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable. (Score is Time) KG KB:...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches 4 Push Press Strength – All Clean and Jerk (3-3-3-2-2-1-1*) *Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single. (Score is Weight) Week 1 of 6 Strength | Olympic Lifting Cycle Workout – Performance EMOM x 12 MINUTES (AMRAP – Reps) MIN 1 – 15/12 Cal Bike MIN 2 – Max Cleans (225/155)* MIN 3 – Rest *Option for Power or Squat. (Score is Total Clean Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches 4 Push Press Strength – All Clean and Jerk (3-3-3-2-2-1-1*) *Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single. (Score is Weight) Week 1 of 6 Strength | Olympic Lifting Cycle Workout – Performance EMOM x 12 MINUTES (AMRAP – Reps) MIN 1 – 15/12 Cal Bike MIN 2 – Max Cleans (225/155)* MIN 3 – Rest *Option for Power or Squat. (Score is Total Clean Reps)...