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)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push Press 10 Sumo Good Morning Strength – All Sumo Deadlift (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Sumo Deadlift ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (185/135) 16 Wall Balls (20/14) (Score is Rounds + Reps) KG BB: (85/60) KG WB: (9/6) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (135/95) 16 Wall Balls (14/10) (Score is Rounds + Reps) KG BB: (60/42.5) KG WB: (6/5) Cool Down – All 2-3 SETS FOR...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push Press 10 Sumo Good Morning Strength – All Sumo Deadlift (Build to a Moderate-Heavy 5-Rep Sumo Deadlift ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (185/135) 16 Wall Balls (20/14) (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (135/95) 16 Wall Balls (14/10) (Score is Rounds + Reps) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Slow Empty BB Jefferson Curls 8/8 Sciatic Nerve Floss 10 Slow Cat Cows...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS (Time Permitting) 8/6 Cal Bike 8 Box Jumps (2nd Round = Optional Height Increase) 8 Kip Swings Workout – Performance FOR TIME (Time) 80/60 Cal Bike 70 Box Jumps (24/20) 60 Pull-Ups 40/30 Cal Bike 30 Box Jumps (30/24) 20 Chest to Bars (Score is Time) Workout – Fitness FOR TIME (Time) 70/60 Cal Bike 60 Box Jumps (20) 50 Ring Rows 30/25 Cal Bike 20 Box Jumps (24/20) 10 Jumping Pull-Ups (Score is Time) Finisher – All 2-3 SETS (No Measure) 6/6 DB Goblet Split Squats 12 Feet Elevated Glute Bridge-Ups 24 Russian Twists*...