BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUND 10 Lunges 30 Single Unders 10 Kip Swings 2 Rounds 15 Double Unders (30 Singles) 6 Back Rack Lunges 6 Ring Rows Skill – All 3 SETS FOR QUALITY (No Measure) 12 Banded Straight Arm Lat Push Downs 8 Dynamic Kip Swings Reps of Pull Gymnastic Options* **Pulling Options… 5-7 Slow Ring Rows 3-5 Strict or Banded Strict Pull-Ups 1-2 Bar Muscle-Ups -Rest as Needed b/t Sets- (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 36 Double Unders 12 Back Rack Alt. Lunges (115/75) 6 Bar Muscle-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 72 Single Unders 12 Back Rack Alt. Lunges (75/55) 6 Strict Pull-Ups (Score is Rounds + Reps) Optional Cool Down – All 1-2 SETS...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1 ROUND 50 Single Unders or Double Unders 10 Back Rack Lunges 10 Kip Swings Skill – All 4 SETS FOR QUALITY (No Measure) 12 Banded Straight Arm Lat Push Downs 8 Dynamic Kip Swings Reps of Pull Gymnastic Options* **Pulling Options… 6-8 Slow Ring Rows 4-6 Strict or Banded Strict Pull-Ups 2-4 Bar Muscle-Ups -Rest as Needed b/t Sets- (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 36 Double Unders 12 Back Rack Alt. Lunges (115/75) 6 Bar Muscle-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Workout –...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups to Pike 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Time) KG KB: (32/24) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Time) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Alt. DB Devils Press (Score is Time) Optional Cool Down – All...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance AMRAP X 30 MINUTES (AMRAP – Reps) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Reps) Workout – Fitness AMRAP X 30 MINUTES (AMRAP – Reps) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Alt. DB Devils Press...