BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry (50m/50m) *Hold your arms across your chest. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 20 Sit-Ups 10 Up-Downs 20/15 Cal Bike 20 Alt. Deadbugs* 100m DB/ KB Suitcase Carry (Athlete Choice)** *Option for Banded or DB Deadbugs. *Switch hands at 50m mark. (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 2:00 Foam Rolling 1:00/1:00 Wall Stretch 1:00 Olympic Wall Stretch 1:00/1:00 Calf Smash 1:00 Corpse Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry (50m/50m) *Hold your arms across your chest. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 20 Sit-Ups 10 Up-Downs 20/15 Cal Bike 20 Alt. Deadbugs* 100m DB/ KB Suitcase Carry (Athlete Choice)** *Switch hands at 50m mark. (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 2:00 Foam Rolling 1:00/1:00 Wall Stretch 1:00 Olympic Wall Stretch 1:00/1:00 Calf Smash 1:00 Corpse Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Hero Workout – Performance Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Hero Workout – Fitness “MINI MURPH” (Time) FOR TIME* 800m Run Into… 10 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Squats Into… 800m Run *Mandatory break-up the reps into 10 rounds. Weighted vest optional. (Score is Time) Optional Cool Down...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups (ring row) *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Air Squat Scap Pushup Pushup Scap Pullup Pullup Ring Row Inverted Row Hero Workout – Performance Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Hero Workout – Fitness Intermediate Murph (No Measure) For time: – 1-mile run – 50 pull-ups – 100 push-ups – 150 air squats – 1-mile...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Cardio Choice 1 MIN 2 – Static Hold 1 MIN 3 – Cardio Choice 2 MIN 4 – Static Hold 2 MIN 5 – Sit-Ups Into… 2-3 SETS 8 KB Deadlifts 8 Push-Ups 6-8 Strict Pull-Ups or Ring Rows 8 Lunge-Lunge-Squat Workout – All 4 SETS FOR QUALITY (No Measure) 1:30 Cardio Choice 1 25 Russian KB Swings (Athlete Choice, Light) 1:30 Cardio Choice 2 25 Sit-Ups 1:00 Static Hold* -No Additional Rest b/t Sets- *Static Hold Options… Plank Hold Tuck/Hollow Hold Glute Bridge-Up Hold Handstand Hold (No Measure) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Lat Foam Roll 1:00 Quad/Glute/Hamstring Foam Roll 1:00 Back Foam Roll (No Measure)