BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats. Strength – All Back Squat (4×5 Tempo Back Squat (31X1)* ) *Build to a Moderate weight and stay Moderate across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 9 ‘No Push-Up’ Renegade Rows (50/35)* 12 DB Front Squats 15/10 Cal Bike *1 Rep= Row (R) + Row...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 Snatch Grip High Pulls* 8 WB Front Squats** *RND 2: Complete 10 Muscle Snatch **RND 2: Complete 8 WB Thrusters Strength – Performance Metcon (Weight) Build to a Moderate-Heavy Complex… 1 Hang Power Snatch + 2 Squat Snatch (Score is Weight) Strength – Fitness Metcon (Weight) Build to a Moderate Complex… 1 Hang Power Snatch + 2 Power Snatch (Score is Weight) Workout – Performance EVERY 2:00 x 4 SETS (AMRAP – Reps) 15 Hang Power Snatches (115/75) Max Wall Balls (20/14) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Wall Balls) Workout – Fitness EVERY 2:00 x 4 SETS (AMRAP – Reps) 15 Hang Power Snatches (75/55) Max Wall Balls (14/10) in Time Remaining… -Rest 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – Performance Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here KG BB: (100/70) Hero Workout – Fitness “BRADSHAW (FITNESS)” (Time) 10 ROUNDS FOR TIME 3 DB Push Press (35/20) or Pike Push-Ups 6 Deadlifts (155/105) 12 Jumping Pull-Ups 48 Single Unders KG BB: (70/47.5) (Score is Time) U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington,...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – Performance Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here Hero Workout – Fitness “BRADSHAW (FITNESS)” (Time) 10 ROUNDS FOR TIME 3 DB Push Press (35/20) or Pike Push-Ups 6 Deadlifts (155/105) 12 Jumping Pull-Ups 48 Single Unders KG BB: (70/47.5) (Score is Time) U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 1-2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50 Sit-Ups* 1000/800m Row 40 Sit-Ups 500/400m Row 30 Sit-Ups *Option for GHDs. (Score is Time) Workout – Fitness FOR TIME (Time) 1250/1000m Row 50 Sit-Ups 800/600m Row 40 Sit-Ups 400/350m Row 30 Sit-Ups (Score is Time) Post-Workout Strength – All 3 SETS (No Measure) 12-15 Incline Wide Grip Curls 12-15 Single DB Skull Crusher 15-20 DB Weighted Glute Bridge-Ups -Rest As Needed b/t Sets- (No Measure)