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 10/8 Cal Bike (Easy Pace) 8 Lunge-Lunge-Squat* 8 Scap Pull-Ups :20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS 10/8 Cal Bike (Moderate Pace) 8 Box Jumps @ 20in* 8 Ring Rows** *Switch to 4+4 Box Jumps (4 reps @ 24in and 4 reps @ 30in) for the second set. **Switch to 8 Vertical Ring Rows for the second set. Workout – All 3 SETS (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* Reps Box Jumps** 10/8 Cal Bike 10 Strict Pull-Ups or 15 Ring Rows -Rest 2:00 b/t Sets- *Restart from the beginning of each AMRAP. **AMRAP 1= 15 Reps @20″ AMRAP 2= 10 Reps @24/20″ AMRAP 3= 5 Reps @30/24″ (Score is Lowest Rounds + Reps) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30/:30...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings (RND 2: Kipping Knee Raises) 8 Push Up or Pike Push Up 8 Curtsy Lunges Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 60/50 Cal Row 50 Front Squats (115/75) 40 Toes to Bar 30 Handstand Push-Ups 20 Alt. Pistols (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Front Squats (75/55) 30 Toes to Something 20 Hand Release Push-Ups 20 Narrow Stance Air Squats (Score is Rounds + Reps) KG BB: (35/25) Partner Workout...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 PVC Pass Through 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 200m Run 10 PVC Around the Worlds 10 Kip Swings 10 Ring Rows OR 3 Slow Low Ring Turnovers Into… 1 ROUND 200m Run 6 Hang Muscle Snatch 6 Overhead Squats 6 Big Kip Swings Extended Warm-Up – All 4 SETS (No Measure) 1-2 Pulling Options* 2-3 Snatches** *Options… Ring Rows Up-Down Pull-Ups Ring Muscle-Ups **Option for Squat or Power. Build up to or past Workout Weight. -Rest As Needed b/t Sets- (No Measure) Benchmark Workout – Performance Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb Benchmark Workout – Fitness “AMANDA (FITNESS)” (Time) FOR TIME 9-7-5 Up-Down Pull-Up Power Snatch (135/95) (Score is Time) KG BB: (60/42.5) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) (Score is Weight) Workout – Performance FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (70/53) Burpees to Target* *Target Ideally 6″ above standing reach. (Score is Time) KG KB: (32/24) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) KG KB: (24/16) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest as Needed b/t Sets- (No Measure)