BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY FLOW 1 ROUND 5 Inch Worm to Up-Dog 5/5 Groiners + Twist :30/:30 Child’s Pose 5/5 Cat-Cow 5/5 Moose Antlers :30 Bottom of the Squat Hold Into… 2 ROUNDS 6 Lateral Box Step-Overs 8 Up/Down into Down Dog 10/10 DB Deadlift Into… 2 ROUNDS 6 Half Box Jumps or Step-Ups 5 Strict Burpees :45/:45 Suitcase Hold Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (50/35)** 8 Box Jump Overs or Lateral Box Step-Overs (24/20) 6 Burpees or Up-Downs -Rest 1:00 b/t Sets- *Start at the beginning of each AMRAP. **Switch hands as needed. (Score is Lowest Rounds + Reps) KG DB: (22.5/15) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (35/20)** 8 Box Jump Overs or Lateral Box...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat Cows 10 Alt. Bird Dogs 15 Vertical Jumps (land in quarter squat) 20 Hollow Rocks Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kip Swings 10 Empty BB Deadlifts 15 Air Squats* 20 Superman Arch Rocks *Jumping Squats in Round 2. Strength – All Hang Clean (EMOM x 12 MINUTES Hang Cleans*) *MIN 1-4 = 3 Reps MIN 5-8 = 2 Reps MIN 9-12 = 1 Rep *Start Light-Mod and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance 15 ROUNDS FOR TIME (Time) 2 Hang Squat Cleans (185/135) 5 Toes to Bar (Score is Time) Workout – Fitness 15 ROUNDS FOR TIME (Time) 2 Hang Cleans (135/95)* 5 Toes to Something *Option for Squat or Power. (Score is Time) Optional Cool Down – All 1-2 SETS FOR QUALITY (No...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat Cows 10 Alt. Bird Dogs 15 Vertical Jumps (land in quarter squat) 20 Hollow Rocks Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kip Swings 10 Empty BB Deadlifts 15 Air Squats* 20 Superman Arch Rocks *Jumping Squats in Round 2. Strength – All Hang Clean (EMOM x 12 MINUTES Hang Cleans*) *MIN 1-4 = 3 Reps MIN 5-8 = 2 Reps MIN 9-12 = 1 Rep *Start Light-Mod and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance 15 ROUNDS FOR TIME (Time) 2 Hang Squat Cleans (185/135) 5 Toes to Bar (Score is Time) KG BB: (85/60) Workout – Fitness 15 ROUNDS FOR TIME (Time) 2 Hang Cleans (135/95)* 5 Toes to Something *Option for Squat or Power. (Score is Time) KG BB: (60/42.5) Optional Cool Down –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops Min 3- :40 Full Body Rowing Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders Into… 1-2 ROUNDS :30 Single Single Double Under 5 Push Up to Down Dog 10 Piked Toe Taps 5/5 Split Squats Into… 1-2 ROUNDS 20 Double Unders 5 Muscle Cleans 5 Front + Back Shoulder Press* 8 Alt Lunges (BBL Back Rack Round 2) *1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 160 Double Unders or 320 Single Unders 120/100...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops Min 3- :40 Full Body Rowing Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders Into… 1-2 ROUNDS :30 Single Single Double Under 5 Push Up to Down Dog 10 Piked Toe Taps 5/5 Split Squats Into… 1-2 ROUNDS 20 Double Unders 5 Muscle Cleans 5 Front + Back Shoulder Press* 8 Alt Lunges (BBL Back Rack Round 2) *1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 160 Double Unders or 320 Single Unders 120/100...