BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 Slow SA Strict Press (DB or KB) 10 Sit-Ups Workout – All AMRAP x 25 MINUTES (No Measure) 25/20 Cals Cardio Choice 1 20 Sit-Ups 3/3 KB/DB Turkish Get-Ups (Athlete Choice)* 25/20 Cals Cardio Choice 2 20 Up-Downs 10/10 Single Arm KB/DB Strict Press (Athlete Choice)* *Use a Light or Moderate-Light KB/DB for Both Movements. (No Measure) Optional Cool Down – All 3-4 SETS FOR RECOVERY (No Measure) :30 Straddle Forward Fold 10/10 Childs Pose Single Arm Lifts* 10 Alt. Bird Dogs 10-12 SLOW Alt. Deadbugs *Option to place arms on foam roller. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Figure 4’s 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Alt. Leg Swings 10/10 Split Squats 10 Tempo Push-Ups (31X1) Into… 1 ROUND 200m Run 10 Alt. Knee to Chest Steps 20 Walking Lunges 10 Push-Ups or Hand Release Push-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Flyes* 12-15 DB Pullovers* 12-15 Bent Over Reverse Flyes *Option to use Bench or Wall Ball. -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Leg Swings Insdie/Out 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Calf Raises/10 Tip Raises 10/10 Split Squats 10 Pushup Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Reverse Fly 12-15 DB Floor Press Max Rep Banded Tricep Pulldown -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND 6/6 Moose Antlers 15 Wall Balls 6 Toes to Bar/Something 12 Box Jump Overs *Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Clean + 1 Front Squat + 1 Hang Clean* *Option for Power or Squat. Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance FOR TIME (Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND 6/6 Moose Antlers 15 Wall Balls 6 Toes to Bar/Something 12 Box Jump Overs *Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Clean + 1 Front Squat + 1 Hang Clean* *Option for Power or Squat. Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance FOR TIME (Time)...