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)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings MOVT 3 – Ring Rows *1 SET = MOVT 1-3. Workout – All TABATA (8 SETS / :20 ON/ :10 OFF)* (AMRAP – Reps) TABATA 1 – Up-Downs TABATA 2 – Toes to Bar or Toes to Something TABATA 3 – Shuttle Runs** TABATA 4 – Ring Rows*** *Complete a full Tabata before moving to the next after 1:00 rest. **1 Rep= 25′ Down. ***Option for Strict Pull-Ups or Strict Chin-Ups -Rest 1:00 b/t Tabatas- (Score is Total Reps) Post-Workout Strength – All 3 SETS (No Measure) 15-20 Empty Barbell Reverse Curls 12-15 Empty Barbell...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single Leg Single Unders 10 PVC OHS 5 BB Snatch Deadlifts Into… 1 ROUND 1:00 Jump Rope Practice (Singles or Doubles) 8 Hang Muscle Snatches 1:00 Jump Rope Practice 8 Snatch Balance (Power or Squat) Strength – All Snatch (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 FOR TIME (Time) 100 Double Unders 50 Hang Power Snatches (75/55) 100 Double Unders (Score is Time) KG BB: (35/25)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB Row 5 IYT *Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body! -Rest w/ Time Remaining- Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (50/35)|(24/20) 20 Hand Release Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (35/20)|(20) 20 Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups (Score...