BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders 5 Heels Elevated Squats** 25 Tall Jump Single Unders *Press the plate out in front as hips go back and down into a full squat. As you stand tall, pull the plate back into the chest. **Place heels on a 10 or 15# plate (more of a narrow stance) and perform air squats. Strength – All Back Squat (5×3 1+1/2 Back Squat ) *Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand. (Score is Weight) Workout – Performance 7...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Step-Ups 5 Push-Up to Pikes 10 Sit-Ups 10 Glute Bridges Into… AMRAP x 5 MINUTES 5/5 Single Leg Step-Ups 3 Inch Worm + 2 Push-Ups 10 Tuck-Ups 5/5 Single Leg Glute Bridges Workout – Performance EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 3 Wall Walks MIN 2 – 20 V-Ups MIN 3 – Max Single DB Alt. Box Step-Ups (50/35)|(24/20)* MIN 4 – Rest *DB can be held any way above the waist. (Score is Lowest Step-Ups) KG DB: (22.5/15) Workout – Fitness EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 2 Half Wall Walks MIN 2 – 20 Tuck-Ups MIN 3 – Max Single DB Alt. Box Step-Ups (35/20)|(20)* MIN 4 – Rest *DB can be held any way above the waist. (Score is Lowest Step-Ups) KG DB:...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 Scorpions 5 Overhead Squat 5 Snatch Balance *2nd Round: perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 25 Burpee Over Bar 5 Hang Squat Snatches (135/95) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over Bar 3 Hang Squat Snatches 10 Burpee Over Bar 2 Hang Squat Snatches 5 Burpee Over Bar 1 Hang Squat Snatches (Score is Time) Workout – Fitness FOR TIME (Time) 25 Burpees 7 Hang Power Snatches (95/65) 20 Burpees 6 Hang Power Snatches...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 25 Burpee Over Bar 5 Hang Squat Snatches (135/95) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over Bar 3 Hang Squat Snatches 10 Burpee Over Bar 2 Hang Squat Snatches 5 Burpee Over Bar 1 Hang Squat Snatches (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 25 Burpees 7 Hang Power Snatches...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 PREP ROUND* 10-12 Supinated Band Pull Aparts 10-12 Banded Upright Rows 10-12 Overhead Band Pull-Aparts 6/6 Crossbody Band Pull-Aparts 10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP x 6 MINUTES 40 Single Unders* 10/8 Cal Row 8 Ring Rows 6 Scap Pull-Ups *At 3:00 option to switch to 25 Double Unders. Skill – All Metcon (No Measure) 1.) EMOM x 5 MINUTES* 2 Bottom to Half Strict Pull-Up + 2 Top to Half Strict Pull-Up + 1 Strict Pull-Up *Band Optional. -Short Rest b/t P1 & P2- 2.) EMOM x 5 MINUTES 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME (Time) 125 Double Unders Into… 10-20-30-20-10 Cal Row* Chest to Bars Into… 125 Double Unders *Alt. Cals: 8-15-25-15-8 (Score is Time)...