BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Slow KB Deadlift 8 KB Upright Rows 8 Up-Downs 8 Tuck-Up or V-Up 8 Kip Swings Into… 2 ROUNDS 5 Burpees 5 Kipping Knee Raise 10 American KB Swings Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 4-8-12 and so on… Burpees KB Swings (Athlete Choice) Toes to Bar or Toes to Something -Rest 2:00 b/t Sets- *Start at the beginning of each AMRAP. (Score is Lowest Rounds + Reps) Finisher – All EMOM x 8 MINUTES (No Measure) MIN 1 – :45 Russian Twists MIN 2 – :45 Tuck/ Hollow Hold (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) LINE DRILL WARM-UP* Alt. Knee Hug Stretch Alt. Hamstring Sweep Toe Walk Heel Walk Karaoke *25ft out and back / each Into… 3 ROUNDS 100m Run 4 Alt. Groiner w/ Thoracic Twist 4 “Slow” Air Squats + 4 Jumping Air Squats 8 Alt. Elbow Punches Strength – All Back Squat (5-4-3-2-1*) *Start Moderate and build to Heavy. (Score is Weight) Workout of the Week – Performance “DAD TO THE BONE (PERFORMANCE)” (Time) FOR TIME 800m Run 40 Back Squats (155/105)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (70/47.5) Workout of the Week – Fitness “DAD TO THE BONE (FITNESS)” (Time) FOR TIME 800m Run 40 Back Squats (115/75)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (52.5/35) Partner Workout Option IN TEAMS OF 2… (AMRAP – Reps) AMRAP...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders 10 PVC Pass Thrus 10 Snatch Grip PVC RDLs 10 Pike Shoulder Taps 6 Push-Ups to Pike Into… 2 ROUNDS :30 Double or Single Under Practice 7 Snatch Grip Deadlifts* 7 Snatch Grip Upright Rows* 7 Behind the Neck Push Press* 7 Hand Release Push-Ups *Option for BB or PVC. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Snatch* + 2 Hang Power Snatches *Start Light and build past Workout Weight. (Score is Weight) MID-YEAR CHALLENGE 24.1 (PERFORMANCE) “THE CLIMB (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 50 Double Unders 10 Handstand Push-Ups 3 Power Snatches (115/75)* *Add 2 Reps of Snatches every round 3,5,7 and so on… (Score is Rounds + Reps) KG BB: (52.5/35) NOTE — This is the first of (3) Mid-Year Challenge Workouts (6/14, 6/21,...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders 10 PVC Pass Thrus 10 Snatch Grip PVC RDLs 10 Pike Shoulder Taps 6 Push-Ups to Pike Into… 2 ROUNDS :30 Double or Single Under Practice 7 Snatch Grip Deadlifts* 7 Snatch Grip Upright Rows* 7 Behind the Neck Push Press* 7 Hand Release Push-Ups *Option for BB or PVC. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Snatch* + 2 Hang Power Snatches *Start Light and build past Workout Weight. (Score is Weight) MID-YEAR CHALLENGE 24.1 (PERFORMANCE) “THE CLIMB (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 50 Double Unders 10 Handstand Push-Ups 3 Power Snatches (115/75)* *Add 2 Reps of Snatches every round 3,5,7 and so on… (Score is Rounds + Reps) NOTE — This is the first of (3) Mid-Year Challenge Workouts (6/14, 6/21, 6/28). MID-YEAR CHALLENGE...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 (RPE 3-4) 5 Inch Worms 10 Alt. Dead Bugs 5 DBL KB/DB Deadlifts :30 Farmers Hold Into… 2 ROUNDS 1:00 Cardio Choice 2 (RPE 4-5) 5 Up-Downs 10 Sit-Ups 5 DBL KB/DB Hang Cleans :30 Front Rack Hold Workout – All EMOM x 25 MINUTES (No Measure) MIN 1 – :45 Cardio Choice MIN 2 – :45 Up-Downs MIN 3 – :45 Sit-Ups MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice) MIN 5 – Rest (No Measure) Finisher – All 2-3 SETS (No Measure) 12-16 KB Horn Curls 8/8 Single Arm KB Arnold Press -Rest As Needed b/t Sets- (No Measure)