BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 10 Alt. DB Goblet Lunges 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Rows (switch top hand at 5) into… 2 ROUNDS 8 Box Jumps 8 Alt. DB Suitcase Step-Ups (switch hands at 4) 8 Sit-Ups 4 Strict Knee Raises Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (24/20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (50/35)* *Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on. (Score is Rounds + Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (35/20)* *Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on. (Score...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… 2 Rounds 5 RDL 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts Strength – All Deadlift (3-3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 50 Wall Balls (20/14) 25 Deadlifts (185/135) 40 Wall Balls 20 Deadlifts 30 Wall Balls 15 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 20 Deadlifts (135/95) 30 Wall Balls 15 Deadlifts 20 Wall Balls 10 Deadlifts (Score is Time) Optional Cool Down – All 1-2 ROUNDS FOR QUALITY (No Measure) 100m EZ Walk 10 Cat/Cows 10 Alt. Bird Dogs 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips! Strength – All Deadlift (3-3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 50 Wall Balls (20/14) 25 Deadlifts (185/135) 40 Wall Balls 20 Deadlifts 30 Wall Balls 15 Deadlifts (Score is Time) KG WB: (9/6) KB BB: (85/60) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 20 Deadlifts...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips! Strength – All Deadlift (3-3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 50 Wall Balls (20/14) 25 Deadlifts (185/135) 40 Wall Balls 20 Deadlifts 30 Wall Balls 15 Deadlifts (Score is Time) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 20 Deadlifts (135/95) 30 Wall Balls 15 Deadlifts...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 5/5 Split Squats 8 Scap Push-Ups + 8 Shoulder Taps :20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining) 1:00 Cardio Choice 10 Alt. Step-Ups 10 Single DB Floor Press :20 Hollow Hold Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Row, Bike, Ski 20 Alt. Box Farmers Step-Ups (Athlete Choice) 15 Hollow Rocks or Tuck Rocks 30/25 Cal Row, Bike, Ski 20 DB Floor Press (Athlete Choice) 15 Hollow Rocks or Tuck Rocks (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30/:30 Banded Ankle Distraction (Box Optional) 10 Narrow Stance Squats 5/5 Single Leg Box Negatives 15 Heel Elevated Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)