BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10/10 Single Leg DL (2nd rd w/ BB) into… 2 ROUNDS 6/5 Cal Bike (Hard) 10 Deadlift Strength – All Deadlift (3×5*) *Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight. (Score is Weight) Workout of the Week – Performance “THE BEAR’S NECESSITIES (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (315/205) 15/12 Cal Bike (Score is Rounds + Reps) Workout of the Week – Fitness “THE BEAR’S NECESSITIES (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (205/145) 12/10 Cal Bike (Score is Rounds + Reps) KG BB: (93/65) Optional Cool Down – All 5-10 MIN YOGA FLOW… (No Measure) Up Dog to Down Dog 3-Legged Dog Cat/Cows Child’s Pose Rebound Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength – All Deadlift (3×5*) *Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight. (Score is Weight) Workout of the Week – Performance “THE BEAR’S NECESSITIES (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (315/205) 15/12 Cal Bike (Score is Rounds + Reps) KG BB: (143/93) Workout of the Week – Fitness “THE BEAR’S NECESSITIES (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (205/145) 12/10 Cal Bike (Score is Rounds + Reps) KG BB: (93/65) Optional Cool...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Groiners Into… 1 ROUND 10 Box Step Ups 10 Kip Swings 10 Strict Press Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Push Press Strength – All Push Press (5-5-5-5-5*) *Start Light and build to Mod-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 40 Box Jumps (24/20) 30 Toes to Bar 20 Push Press (135/95) 20 Box Jumps (30/24) 15 Toes to Bar 10 Push Press (Score is Time) Workout – Fitness FOR TIME (Time) 40 Box Jumps (20) 30 Toes to Something 20 Push Press (95/65) 20 Box Jumps (24/20) 15 Toes to Something 10 Push Press (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 15 SLOW Arm Haulers 10 Banded Upright Rows 10 Slow Alt. Scorpions -Rest as Needed...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict Press (31×1) Strength – All Push Press (5-5-5-5-5*) *Start Light and build to Mod-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 40 Box Jumps (24/20) 30 Toes to Bar 20 Push Press (135/95) 20 Box Jumps (30/24) 15 Toes to Bar 10 Push Press (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 40 Box Jumps (20) 30 Toes to Something 20 Push Press (95/65) 20 Box Jumps (24/20) 15 Toes to Something 10 Push Press (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1 ROUND 10/8 Cal Row (Hard) 10 Air Squats 10/10 SA Bent Row 10 DB Slide s Workout – Performance AMRAP 3:00 x 5 SETS (Calories) 50 Air Squats Max Cal Row w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Cals) Workout – Fitness AMRAP 3:00 x 5 SETS (Calories) 40 Air Squats Max Cal Row w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Cals) Finisher – All 2-3 SETS (No Measure) 25 Ring Rows 10/10 Single Arm DB Bent Over Row 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)