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… 2-3 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) KG KB: (32/24) 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) KG KB: (24/16) Partner Finisher – All FOR TIME (Time) 200/150 Cal Bike* *P1 works while P2 rests. Split work as needed. (Score is Time)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8/8 Kettlebell DL 5 Scap Push-Up + :30 Plank Into… 2 ROUNDS 100m Run 5 Tempo Push-Up (31X1) 8/8 Single Arm Kettlebell Swing 5 Scap Pull-Ups + :30 Bar Hang Workout – Performance AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups :45 Plank Hold 5/5 KB or DB Hang Snatch* :45 Bar Hang *KB Weight (53/35) DB Weight (50/35) (Score is Rounds + Reps) KG KB: (24/16) KG DB: (22.5/15) Workout – Fitness AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups :30 Plank Hold 5/5 KB or DB Hang Snatch* :30 Bar Hang *KB Weight (35/26) DB Weight (35/20) (Score is Rounds + Reps) KG KB: (16/12) KG DB: (15/10) Optional Cool Down – All 3 SETS FOR QUALITY (No Measure) 5/5 Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2:00 Row 30 Mountain Climbers 20 Shoulder Taps 10 Alt. Groiner + Twist 10 Cossack Squats 5 Squat Inch Worms + Push-Ups 10 BB Elbow Punches 5 BB OH Press + :10 OH Hold Into… SPECIFIC WARM-UP 3 ROUNDS :40 Row 6 Up-Downs 8 Reps of Thruster Prep* *R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster Strength – All Thruster (ON A 12:00 RUNNING CLOCK… Build to a 3-Rep Moderate-Heavy Thruster ) (Score is Weight) Workout of the Week – Performance “MYMC 23.3” (Time) 3 ROUNDS FOR TIME 300/250m Row 21 Thrusters (95/65)* 15 Up-Down Over Bar *Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9. (Score is Time) KG BB: (42.5/30) NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 Strict Pull-Ups or 8 Ring Rows 8 Barbell Push Press Strength – All Push Jerk (Build to a 5-Rep Moderate Push Jerk ) (Score is Weight) Workout – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (115/75) DB Goblet Alt. Lunges (50/35) *Complete 1 Rope Climb after each full round. (Score is Rounds + Reps) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (75/55) DB Goblet Alt. Lunges (35/20) *3 Strict Pull-Ups after each full round. (Score is Rounds + Reps) Optional Cool Down – All 3 SETS FOR QUALITY (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box Jumps (30/24) Max Toes to Bar in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Bar) KG BB: (100/70) Workout – Fitness EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (155/105) 15 Box Jumps (24/20) Max Toes to Something in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Something) KG BB: (70/47.5) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Calf or Foot Smash MIN 2 – :45 90-90 Hip Rotations MIN 3 – :45...