BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 10 Med Ball Front Squat 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 20 Med Ball Clean 20/14 (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 15 Med Ball Clean 14/10 (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 20 Single Unders 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 125 Double Unders (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 80 Jumping Jacks* *Option for 200 Single Unders or 1:30 Double Under Attempts. (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row 20-25 Half Kneeling Banded Rows -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Hero Workout – Fitness HOTSHOTS 19 (FITNESS) (AMRAP – Reps) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 Alt. Wrist Push-Ups 10 SLOW Arm Haulers -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run KG BB: (60/42.5) Hero Workout – Fitness HOTSHOTS 19 (FITNESS) (Time) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 Alt. Wrist Push-Ups 10 SLOW Arm Haulers -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench Press (10-8-6-4 Narrow Grip Bench Press*) *Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set. (Score is Weight) Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 24 Walking Lunges 16 Burpees 8 Push Press (115/75) -Rest 2:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (52.5/35) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 18 Walking Lunges 12 Burpees 8 Push Press (75/55)...