BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups (No Measure) Workout of the Week – Performance “MYMC 22.3” (Time) 15 ROUNDS FOR TIME 1 Ring Muscle-Up 3 Thrusters (135/95)|(95/65) 6 Burpee Over Bar (Score is Time) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups (No Measure) Workout of the Week – Performance “MYMC 22.3” (Time) 15 ROUNDS FOR TIME 1 Ring Muscle-Up 3 Thrusters (135/95)|(95/65) 6 Burpee Over Bar (Score is Time) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY WARM-UP (Optional) 4/4 Adductor Rock Back 4 Yoga Push-Ups 1:00 Squat Hold 8 Slow Alt. Samson Lunges 8 Slow Squat Therapy Reps Then Complete… 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups (No Measure) Workout of the Week – Performance “MYMC 22.3” (Time) 15...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 2 ROUNDS (Time Permitting) :30 Double Under practice :20 Hard Bike Effort* 10 Alt. Deadbugs 5/5 KB Crossbody KB RDL Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/30 Cal Bike 40 Russian KB Swings (70/53) 80 Double Unders (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 40 Russian KB Swings (53/35) 160 Single Unders (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 1 ROUND :30 Double Under practice :20 Hard Bike Effort* 10 Alt. Deadbugs 5/5 KB Crossbody KB RDL Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/30 Cal Bike 40 Russian KB Swings (70/53) 80 Double Unders (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 40 Russian KB Swings (53/35) 160 Single Unders (Score is Rounds + Reps)