BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Cat Cow 10/10 Big Arm Circles (Forward + Back) 10 Hops + 10 High Hops 10/10 Single Leg Hops 10/10 Ankle Stretch 10/10 Single Leg RDL 10 Alt. Groiner + Twist Into… 2-3 ROUNDS 20 Single Unders 15 Crunches 10 Slow Alt. Shoulder Taps 5/5 Split Squat Workout – Performance EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Double Unders MIN 2 – :45 DB Goblet Alt. Lunges (50/35) MIN 3 – :45 Sit-Ups* *GHD Optional (Score is Total Reps) KG DB: (22.5/15) Workout – Fitness EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Single Unders MIN 2 – :45 DB Goblet Alt. Lunges (35/20) MIN 3 – :45 Sit-Ups* (Score is Total Reps) KG DB: (15/10) Finisher – All 4 SETS (:40 ON/ :20 OFF) (No Measure) MOVT 1...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Cat Cow 10/10 Big Arm Circles (Forward + Back) 10 Hops + 10 High Hops 10/10 Single Leg Hops 10/10 Ankle Stretch 10/10 Single Leg RDL 10 Alt. Groiner + Twist Into… 2 ROUNDS 20 Single Unders 15 Crunches 10 Slow Alt. Shoulder Taps 5/5 Split Squat Workout – Performance EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Double Unders MIN 2 – :45 DB Goblet Alt. Lunges (50/35) MIN 3 – :45 Sit-Ups* (Score is Total Reps) Workout – Fitness EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Single Unders MIN 2 – :45 DB Goblet Alt. Lunges (35/20) MIN 3 – :45 Sit-Ups* (Score is Total Reps) Finisher – All 3 SETS (:40 ON/ :20 OFF) (No Measure) MOVT 1 – Single DB Curls MOVT 2 – Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 10 Alt. Groiners 10 Scap Push-Ups 10 Air Squat 10 Scap Pull-Ups Into… 2 ROUNDS 10 Ring Rows 5 Hang Power Cleans + 5 Front Squats 5 Strict Press + 5 Push Press Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 2 Front Squats + 2 Push Press (Score is Weight) Workout – Performance Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups KG BB: (42.5/30) Workout – Fitness “FRAN (FITNESS)” (Time) FOR TIME 21-15-9 Thrusters (65/45) Ring Rows (Score is Time) 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 Shoulder Rotations* *Lying on your back, extend arm out from shoulder then bend elbow to...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) QUICK RUNNING DRILLS* Dynamic Knee Hug Dynamic Hamstring Scoop Toe Walk Heel Walk High Knees Butt Kickers *25ft out and back Into… 2 Rounds 6 Burpees 6 Barbell RDLs 6 High Hang Muscle Cleans Strength – All Power Clean (EMOM x 5 MINUTES Build to a Heavy 2-Rep Power Clean*) *Reps must be Touch and Go. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 600m Run 20 Burpees over bar 10 Power Cleans (185/135) (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 600m Run 15 Burpees 10 Power Clean (135/95) (Score is Time) Optional Cool Down – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. Groiners w/Twist MIN 2 – :45 Alt. Deadbugs MIN 3 – :45 Rebound Pose w/Box Breathing* *Box Breathing = :04 Inhale + :04 Hold...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) QUICK RUNNING DRILLS* Dynamic Knee Hug Dynamic Hamstring Scoop Toe Walk Heel Walk High Knees Butt Kickers *25ft out and back Into… AMRAP x 5 MINUTES 100m Run 6 Burpees 6 Barbell RDLs 6 High Hang Muscle Cleans Strength – All Power Clean (EMOM x 7 MINUTES Build to a Heavy 2-Rep Power Clean*) *Reps must be Touch and Go. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 800m Run 20 Burpees to Target* 10 Power Cleans (185/135) *Target is 6″ Above Standing Reach. (Score is Time) KG BB: (85/60) Workout – Fitness 3 ROUNDS FOR TIME (Time) 800m Run 20 Burpees 10 Power Clean (135/95) (Score is Time) KG BB: (60/42.5) Optional Cool Down – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. Groiners w/Twist MIN 2 – :45 Alt. Deadbugs...