BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run NCFIT Benchmark Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (155/105) 11 Box Jumps (24/20) 11 Pull-Ups -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001. KB BB: (70/47.5) NCFIT Benchmark Workout – Fitness “STAND TALL (FITNESS)” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (115/75) 11 Box Jumps (20) 11 Ring Rows -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges 10 Up-Downs 10/10 DB Side Bends Workout – All EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – :50 Up-Downs MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice) MIN 3 – :50 Push-Ups* MIN 4 – Rest *Option for Hand Release Push-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 10/10 DB Side Bends 15 Close Grip DB Floor Press 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges 10 Up-Downs 10/10 DB Side Bends Workout – All EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – :50 Up-Downs MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice) MIN 3 – :50 Push-Ups* MIN 4 – Rest *Option for Hand Release Push-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 10/10 DB Side Bends 15 Close Grip DB Floor Press 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps 10 Walk the Dog Into… 2 ROUNDS 50 Single Unders* 7 Clean Grip Deadlift 7 Muscle Cleans** 7 Front Squats 7 Strict Press*** *Round 2: 30 Double Unders **Round 2: Hang Power Cleans ***Round 2: Push Press Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Clean & Jerk*) *Start Moderate and end at or above Workout Weight. Option for Squat or Power. (Score is Weight) Workout – Performance 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (225/155) 30 Double Unders (Score is Time) KG BB: (100/70) Workout – Fitness 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (155/105) 60 Single Unders (Score is Time) KG BB:...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps Into… 2 ROUNDS 50 Single Unders* 7 Clean Grip Deadlift 7 Muscle Cleans** 7 Front Squats 7 Strict Press*** *Round 2: 30 Double Unders **Round 2: Hang Power Cleans ***Round 2: Push Press Workout – Performance 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (225/155) 30 Double Unders (Score is Time) Workout – Fitness 10 ROUNDS FOR TIME (Time) 2 Clean & Jerks (155/105) 60 Single Unders (Score is Time) Optional Cool Down – All AMRAP x 6 MINUTES (No Measure) 5/5 Moose Antlers 5/5 Sciatic Nerve Floss 5 Jefferson Curls (Option to Hold Barbell) (No Measure)