BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 DB Goblet Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 16 Russian Twist Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Glute Bridge 8 Scap Pull Ups Into… 1 ROUNDS 8/6 Cal Bike 8 Box Jumps 8 Kip Swings 8 Feet On Box Glute Bridge 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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into… 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs Into… 1 ROUND 8 Barbell Strict Press 10 Barbell Clean Deadlifts :30 Hollow Hold Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Power Clean & Jerk*) *Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above. (Score is Heaviest Weight) Workout – Performance “THE CALI BEAR” (Weight) “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) KG BB: (100/70) Workout – Fitness “THE CALI BEAR (FITNESS)” (Weight) EVERY :30 FOR 20...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt Samson Lunges 5 Push Up to Down Dog 10 Alt Samson Lunges :30 Cardio Choice Into… 1 ROUND 30 Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps 30 Fast Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps :30 Cardio Choice Into… 1 ROUND 30 Double Unders or 45 Single Unders 10 Alt. Step-Ups (DB optional) 10 Push-Ups or Knee Push-Ups 10 Alt. DB Slides :30 Cardio Choice Workout – All EMOM x 25 MINUTES (No Measure) MIN 1 – :45 Triple, Double or Single Under Practice MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)* MIN 3 – :45 Ring, Bar, or Bench Dips MIN 4 – :45 Alt. DB Slides (Athlete Choice) MIN 5 – :45 Cardio Choice *Option to Hold DB in Goblet Position (No Measure) Optional Cool Down – All...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Strength – Performance ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch (Score is Weight) Strength – Fitness ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean (Score is Weight) Workout – Performance 2 ROUNDS FOR TIME (Time) 1000/800m Row 50 Wall Balls (20/14) 30 Hang Power Snatches (95/65) (Score is Time) KG WB: (9/6) KG BB: (42.5/30) Workout – Fitness 2 ROUNDS FOR TIME (Time) 750/600m Row 40 Wall Balls (14/10) 30 Hang Power Cleans (95/65) (Score is Time) KB WB: (6/5)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 Rounds: :30 Row (Increase Pace) 8 Slow Cossak Squats 8 DB Around the Worlds 8 Med. Ball Squats Workout – Performance 2 ROUNDS FOR TIME (Time) 1000/800m Row 50 Wall Balls (20/14) 30 DB Hang Snatch (50/35) (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 750/600m Row 40 Wall Balls (14/10) 30 DB Hang Snatch (35/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 500/400m Row 40 Wall Balls (Athlete Choice) 30 DB Hang Snatch (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)