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 KB Deadlift Into… 2 ROUNDS 5 Burpees 10 Kettlebell Swings 10 Bench Press 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 Over KB (Score is Time) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) 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)

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) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) 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)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time Trial Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 200m Run MIN 2 – 50 Double Unders MIN 3 – 200m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Workout – Fitness EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 150m Run MIN 2 – 100 Single Unders MIN 3 – 150m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :40...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time Trial Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 200m Run MIN 2 – 50 Double Unders MIN 3 – 200m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Workout – Fitness EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 150m Run MIN 2 – 100 Single Unders MIN 3 – 150m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Finisher – All 2-3 SETS (No Measure) 20 Single DB Curls 20 Single...

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) 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) Partner Workout Option IN TEAMS OF 2… (AMRAP...