BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 5 Cat Cows Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Slinkies* 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s *Touch your toes and walk your hands out, as you would for an Inch Worm. When you reach the Plank position, jump your feet to your hands, as you would for an Up-Down/Burpee. Stand up and repeat the process. Workout – All EMOM x 24 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – Max Burpees to Target* MIN 4 – Rest *Target is ideally 6″ above standing reach. (Score is Lowest Burpees) Cool Down – All ON A 6:00 RUNNING CLOCK… (No Measure) Foam Roll Upper Back & Shoulders (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 10 Roll & Reach Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Burpees 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s Workout – All EMOM x 24 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – Max Burpees over Rower MIN 4 – Rest (Score is Lowest Burpees) Cool Down – All ON A 6:00 RUNNING CLOCK… (No Measure) Foam Roll Upper Back & Shoulders (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 10 Roll & Reach Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Burpees 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s Workout – All EMOM x 24 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – Max Burpees over Rower MIN 4 – Rest (Score is Lowest Burpees) Cool Down – All ON A 6:00 RUNNING CLOCK… (No Measure) Foam Roll Upper Back & Shoulders (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches 8 Front Squat Strength – All Clean and Jerk (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m run 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Push Press 8 Alt. Elbow Punches 8 Front Squat 1 ROUND 12 Deadlift 9 Hang Power Clean 6 Push Jerk Strength – All Clean and Jerk (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS)...