BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) RUNNING DRILLS Walking Knee Hug Walking Quad Stretch Hamstring Scoop Stretch Duck Walk High Knees Butt Kickers Into… 2 SETS 100m Run 6 Scap Pull-Ups 6 Kip Swings 6 Alt. Lunges Into… 1-2 SETS 100m Run 6 Big Kip Swings 6 Narrow Stance Air Squats Workout – Performance 4 SETS (Time) 400m Run 25 Pull-Ups 20 Alt. Pistols -Rest 2:00 b/t Sets- (Score is Slowest Set) Workout – Fitness 4 SETS (Time) 300m Run 25 Ring Rows 20 Air Squats -Rest 2:00 b/t Sets- (Score is Slowest Set) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 15 Tib Raises 20 Alt. 90-90 Hip Rotations -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (31X1)*) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 70 Single Unders...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (31X1)*) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 70 Single Unders...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (31X1)*) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) KG BB: (85/60) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1 ROUND 2:00 Cardio 30 Bicycle Crunches 20 Slow Shoulder Taps 10/10 DB Curl + Press Into… SPECIFIC WARM-UP 1-2 ROUNDS 7/7 DB Hang Snatch :10 Top of Ring Hold :10 Bottom of Ring Hold 5 Push-Ups 7 Sit-Ups Workout – All EMOM x 30 MINUTES (AMRAP – Reps) MIN 1&2 – Cardio Choice* MIN 3 – 10-15 Strict Dips** MIN 4 – 10/10 DB Hang Power Snatch (Athlete Choice) MIN 5 – Max Sit-Ups MIN 6 – Rest *Moderate Pace, Nasal Breathing Only. **Option for Bench or Rings. (Score is Total Sit-Ups) Optional Cool Down – All 1-2 SETS FOR QUALITY (No Measure) 200m Cool Down Walk 10 Cat/Cows :30/:30 Side Plank -Rest as Needed b/t Sets- (No Measure)